Bench Press and Pull Ups!

Weightlifting

Every three minutes, for 15 minutes (5 sets) of:
Bench Press x 8 reps

Strict Pull-Ups – Max Rep

Metcon

For time:
50/30 Push-Ups
300 Meter Run
30 Heavy Kettlebell Swings
300 Meter Run
50/30 Push-Ups
300 Meter Run
30 Heavy Kettlebell Swings
300 Meter Run