Weightlifting
Every 2 minutes, for 10 minutes (5 sets):
Bench Press (3)
Keep all sets above 80% of your 1-RM. These should be heavy by set 3.
Metcon
Every 6 minutes, for 18 minutes (3 sets):
Row 500 Meters
20 Alternating Single-Arm Dumbbell Snatches (50/35 lbs)
35/20 Hand Release Push-Ups
Row 500 Meters
20 Alternating Single-Arm Dumbbell Snatches (50/35 lbs)
35/20 Hand Release Push-Ups