Strength/Skill
Drop Set Bench

Set 1: Reps of 3 @ 80% PR into Reps of 8 @ 60% PR
Set 2: Reps of 3 @ 85% PR into Reps of 8 @ 65% PR
Set 3: Reps of 3 @ 90% PR into Reps of 8 @ 70% PR
Set 4: Reps of 3 @ 95% PR into Reps of 8 @ 75% PR

*Bencher stays after reps of 3, spotter immediately unloads weight for reps of 8.
**Load your weight for 8 reps, then add in the remainder to go heavy.

MetaHIIT: Work Capacity (15 min cap)
Push Press & Toes To Bar Couplet

30 x Push Press
10 x Toes to Bar
20 x Push Press
20 x Toes to Bar
10 x Push Press
30 x Toes to Bar

*Push Press weight: Female 95#, Male 135#

Post your scores to the Whiteboard.