Strength/Skill
Shoulder Press
Find your 3 rep max.
(7.5.3)-3-3-3-3
then
Overhead Squat
Find your 5 rep max.
5-5-5

MetaHIIT: 21-15-9 (15 min cap)
Overhead Squat
Find your 20 rep max.
then
Overhead Kettlebell Swing
Kettlebell swings to full open position above head. At top position press head through shoulders.
then
Jump Squat
Explosive air squat from down to full hip extension at top.

Post your scores to the Whiteboard.