Bench Press!

Weightlifting

Every 3 minutes, for 18 minutes (6 sets):
Bench Press
*Set 1 – 3 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 1 rep @ 90-94%
*Set 5 – 1 rep @ 95-99%
*Set 6 – 1 rep @ 101% or more

Metcon

Three rounds for max reps of:
60 seconds of Rowing for Calories
Rest 30 seconds
60 seconds of Dumbbell Floor Press (50/35lbs)
Rest 30 seconds
60 seconds of Strict Pull-Ups
Rest 30 seconds