Workout of the day

7 rounds of 90 seconds of 60 seconds off
12 burpees
then max reps of front squats

Workout notes

Today’s interval workout will be a burner! You will have seven rounds to complete twelve burpees before moving on to rack up as many front squats as possible. The goal for a workout like this is to treat each ninety seconds like a sprint. Push the pace on your burpees and minimize the transition time before picking up your bar for front squats. Choose a weight for the squats that you can hang on to for multiple reps even when you are breathing hard and under fatigue. As far as scaling goes you should definitely make it to the squats with time to work in every round, decrease the burpee reps if needed to make that happen. Your score for this workout will be your total front squat reps.

Scaling

standard: 95/65 lb
rx: 135/95 lb, lateral burpees over the bar
sport: 155/105 lb, lateral burpees over the bar
overachiever: 185/135 lb, lateral burpees over the bar