Strength/Skill
Back Squat
Find your 3 rep max.
Form & Mobility Check Reps
7-5-3
Strength Reps
5 round of 3 reps.

*Increase to hard, but doable
**Working on form, stay light and double reps for full range of motion.

MetaHIIT: 4 rounds, 15 min. cap.
4 Rounds with 15 minute time cap.

20 x Push Press (95#/75#)
10 x Box Jumps (25″/20″)
Rest 30 seconds, holding in deep squat position with hands up.
20 x Overhead Kettlebell Swings (53#/35#)
10 x Pull Ups
Rest 30 seconds, holding in mid push up position.

Post your scores to the Whiteboard.