Strength
13 min EMOM
1 clean, power or squat.
Conditioning
2:00/ 2:00 off
10-13 Calorie Machine
10 Box jump overs/ stepovers
Max Burpees in remaining time
Goal is to get to 50 Burpees
Cap: 4 rounds
Notes
Score will be total time today, excluding rest. So if you finish in the 3rd round with :10 second remaining, your score would be: 5:50. If you get capped you score is 8:00 plus one second for every burpee still needed to be completed.
Pick a Calorie amount that you can get done in less then 45 seconds. The box jump over/stepovers should also take around 45 second, leaving over 30 seconds for burpees.
The Burpees will be a big push, so if 50 seems like to many, 40 can also be a number to shoot for. The goal would be to get more than 10 burpees per round. So if after round 1 that doesn’t seem achievable, modify the reps/movements.