Strength/Skill
Back Squat
Find your 1 rep max.
(7.5.3) 5-5-3-3-1-1
-7.5.3 reps are warm up and form check. No rest just add weight.

MetaHIIT: 21-15-9
Weighted Jump Lunge with Bumper Plate
-Reps are left/right= 1
-Hold plate to chest or behind the head
-Weights: 45# male, 25# female
then
Box Jumps
-Fully open hips on top of box
-Heights: 25″ male, 20″ female
then
Kettlebell Shoulder Push Press (single side)
-Drive from shoulder to overhead
-Each side performs the rep count
-Weight: 53# male, 35# female

Post your scores to the Whiteboard.