Strength/Skill
Bench (B) & Deadlift (D) Complex

Round 1 = 7 reps of B & D -40%
Round 2 = 5 reps of B & D -60%
Round 3 = 3 reps of B & D -75%
Round 4 = 3 reps of B -85%
Round 5 = 3 reps of D -85%
Round 6 = 2 reps of B -90% to 95%
Round 7 = 2 reps of D -90% to 95%
Round 8 = 10 reps of B & D -70%

Note: 2 minutes between rounds, percents are based off PR for that lift

MetaHIIT: 12 min. AMRAP
5 x Push up
10 x Sit up
15 x Air Squat

Post your scores to the Whiteboard.