Weightlifting

Every 90 seconds, for 12 minutes (8 sets):

Bench Press x 3 reps @ 21X1

Use approximately 70% of your 1-RM, and focus on the speed of the concentric motion – from your chest to full lockout. You want to make that phase as quick and explosive as possible. 

Metcon

Two rounds for time of:

400m Run

20 Single-Arm Dumbbell Push Press* (50/35 lbs)

15 Toes to Bar

10 Burpees

*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position. You must perform 10 reps on one arm before switching to the next arm – 10 Left, 10 Right.