2 rounds of - 2 min on, 2 min off
1)10 burpee over rower
15 cal row
rest of the time AMRAP burpee over rower
2) 10 burpee over bar
10 deadlift 35 /52kg
rest of the time AMRAP burpee over bar
3) 10 burpee over bar
15 power cleans 35/52kg
rest of the time AMRAP burpee over bar

Buy in has to be done in 90 seconds or less.
Score is total burpees, buy in burpees do not count.
RPE 8

Goal & Intensity
-Develop repeatable high-intensity output with structured recovery.
-Combine conditioning and barbell cycling under fatigue.
-Complete the buy-in fast, then accumulate as many burpees as possible.
Buy-in Goal: Finish the buy-in in 90 seconds or less.
If you can’t, reduce load or reps.
RPE 8, hard but controlled.
Effort should stay consistent across all intervals.
Coach’s Tip:
Do not sprint the first round.
Choose a barbell weight you can cycle smoothly in one or two sets.