%'s

A1. high bar back squat @ 20X0; 1,1,1,1,1; 180 sec
A2. bench press @ 20X0; 1,1,1,1,1; 180 sec
rest 5 min after last set of bench press
B1. high bar back squat @ 20X0; 85% of the 1RM above amrap x 1 set; rest 180 sec
B2. bench press @ 20X0; 85% of the 1RM above amrap x 1 set
rest 5 min after bench press set
C1. amrap air squats in 20 sec; rest 10 sec
C2. amrap push ups in 20 sec; rest 10 sec
4 sets

1. post 1's and reps for bench and squat and total reps for tabata protocol
2. also post what your post wod fuel is and why you chose that

pinkies on the knurling for bench press
ass to grass for all squats
chest to deck, not belly to deck for push ups

the reps one can perform with 85% of their 1Rm in these 2 movements says a lot about your neuromuscular efficiency; this will be discussed on rest day as well as how to arrange training to ensure you're doing what YOU need to do to make the machine more efficient.