Strength/Skill
–Alternating Movements–

Behind the Neck Press (BNP)
10-10-10-10
Front Squat
3-3-3-3

*One round consist of 10 x BNP & 3 x Front Squats
**Rest 3 minutes in between rounds.
***Increase to hard, but doable weight

MetaHIIT: 10 rds. Hi-Density 60 sec. per round
3 x L-Sit Pull ups (knee tuck, scaled)
7 x Front Squats (115#/85#)
10 x Push ups

*No squat rack utilized.
**Complete as much as possible without busting time.
***If time bust, restart next round immediately.

Post your scores to the Whiteboard.