Bench Press
Work up to 80+-% of your 1 rep max.
Then complete 8 sets of 1.
Add 10-15lbs to last week's week.
Use the same weight for all sets.
Metcon
For total Reps
4 minute Row for Cals
4 minutes of Burpees
4 minutes of Wallball shots (20/14)
4 minute Ski for Cals