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.