Strength/Skill
Front Squat (7×7)

7-7-7-7-7-7-7
*After each round, immediately complete: 3 x Jump Squat & 5 x Plyo Push up
**Rest 2 min between rounds

MetaHIIT: 12 min Total (2 rounds)
In front of a mirror set for 12 minutes, complete:
-Max reps in allotted time.

0-1:00 – Pull Ups
1-3:00 – Air Squats
3-6:00 – Overhead Press
6-7:00 – Pull Ups
7-9:00 – Air Squats
9-12:00 – Overhead Press

*Count total reps for points
**Overhead press: Strict, Push or Jerk bar over head.

Post your scores to the Whiteboard.