Bench Press!

Weightlifting

Three sets of:
Bench Press x 6 reps @ 20X0
Rest 30 seconds
Dynamic Push-Ups x 10 reps @ 10X0
Rest 2 minutes

Metcon

Complete four rounds for max reps of pull-ups:
Row 500/400 Meters
Pull-Ups x Max Reps

Rest 90 seconds