80% pace. Try to sustain same level of rate of burpee box jumps for all sets. These should not be maximal efforts, but pacing through and controlling breathing. Encourage athletes to step-up on burpees and step-down on box jumps. This will allow them to sustain consistent heart-rate.
WOD
For time:
Row 50 Calories
21 Burpee Box Jumps (24, 20)
Row 50 Calories
15 Burpee Box Jumps
Row 50 Calories
9 Burpee Box Jumps
*20:00 Time Cap
L2: (20, 15)
L1: (Burpees)
Finisher
3 Rounds:
1a) Rear Foot Elevated Split Squat x 10 ea. Rest 30s
1b) Bent-over Rows x 15. Rest 30s.
1c) Banded Pull Throughs x 25 ea. Rest 30s