Tabata is how its done!

Strength

Bench press 5 at 65%/5 at 75%/ 85% for max reps.

This is the 2nd cycle of the Wendler, so if you completed the 1st cycle, the goal is to add 10 pounds from your last months numbers for your lower body movements and 5 pounds for your upper body movements. If you didn't complete last month start wherever you left off. If you're unsure ask your coach.

Metcon

Tabata 8rds per station 20 secs work 10 sec rest.

Pull up

Sit up

Squat

Post total reps to comments below.