Weightlifting

Every 3 minutes, for 18 minutes (6 sets):

Bench Press 

*Set 1 – 5 reps @ 80-85%
*Set 2 – 3 reps @ 85-90%
*Set 3 – 2 reps @ 90%
*Set 4 – 3 reps @ 85-90%
*Set 5 – 8 reps @ 75-80%
*Set 6 – 8 reps @ 75-80%

Metcon

Five rounds for time of:
6 Alternating Dumbbell Push Press – Ea. (50/35lbs)
9 Ring Dips
12 Slamballs (30/20 lbs)