Weightlifting
Three sets for max reps of:
Unbroken Bench Press (Max) (Males = 100% of Bodyweight/Females = 75%)
Rest 15 seconds
Unbroken Strict Pull Ups (Max)
Rest 3 minutes
Metcon
Every 6 minutes, for 18 minutes (3 sets) for times:
Run 600 meters
50 Double-Unders
20 Push Presses (115/75 lbs)
Run 600 meters
50 Double-Unders
20 Push Presses (115/75 lbs)