Lift - Find your Deadlift 10 Rep Max, Press 10 Rep Max
Met Con - Tabata Run, the Tabata interval is 20 sec max intensity effort followed by 10 sec rest. Normally, 8 cycles of this interval are performed but today we will be doubling that to 16 for a total of 8 minutes of work/rest.
On each 20 sec "on" cycle, run as far/as hard as you can. During the 10 sec rest periods, rest completely. Score this by writing down total distance traveled in meters and also your low score/round where you covered the least amount of distance.