Bench Press
5x5x5x5x5x5x5x5x5x5
Use same weight for every set (60-70% of max) and do sets of 5 reps every 2 minutes for 20 minutes
Metcon
2 Rounds
Rest 5 Minutes between rounds
Row 500m
50 KB Swings (24/16)
AMRAP Push Ups
5 Minute Time Cap
Row
500m Row for Time
Max Effort