Level 1

5 Rounds:

7 Burpees

5 Front Squat @95/65#

7 Burpees

*rest 1 minute between rounds

Level 2

5 Rounds:

7 Burpees

5 Front Squat @115/85#

7 Burpees

*rest 1 minute between rounds

Level 3

5 Rounds:

10 Burpees

5 Front Squat @155/115# (Must take from ground)

10 Burpees

*rest 1 minute between rounds

Level 4 Rx

5 Rounds:

10 Burpees

5 Front Squat @205/155# (Must take from ground)

10 Burpees

*rest 1 minute between rounds

Motivation

Strength

Press or Deadlift

Strategy

These are individual rounds separated by a 1 minute rest. This is actually not an all out sprint. You need to be fast but smooth on the burpees. Going to fast will not allow you to recover between rounds. I want you to try to be consistent today. Each round should be within a few seconds of each other with the last round being the fastest. 

To Get more Awesome: 23 Toes to Bar, Knees to elbow, leg raises (remember to activate your shoulders)