Bench Press!

Weightlifting

Three sets of:
Bench Press x 6 reps @ 20X1
Rest 30 seconds
Single Arm Kettlebell Row x 20 reps @ 10X0
Rest 30 seconds

Metcon

Four rounds for time of:
Row 500 Meters
20 Slamballs (30/20lbs)
10 Toes to Bar