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Weightlifting

Three sets of:

1-1-2 Dumbbell Bench Press x 8-10 reps

Rest 60 seconds 

Banded Overhead Triceps Extension x 30 reps

Rest 60 seconds

Bent Over Dumbbell Row x 6 reps @ 21X0

Rest 60 seconds

Metcon

Complete as many rounds and reps as possible in 12 minutes of:

300/250 Meter Row

20 Single-Arm Dumbbell Push Presses (10 each; 50/35 lb DB)

20 Box Step-Ups with DB Goblet Hold (20″; 50/35 lb DB)