Weightlifting

Every 3 minutes, for 15 minutes (5 sets):

Bench Press x 3 reps

Metcon

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

Row 500 Meters

20 Alternating Single-Arm Dumbbell Snatches (50/35 lbs)

35/25 Hand Release Push-Ups