Workout:
Bench Press
4 x 8 @moderate weight.
Keep the weight the same for all 4 sets
Metcon:
25 Box jumps @30/24
25 Pull-ups
25 Kettleball Swings 70/35
25 Steps walking lunge with one Kb in rack position
25 Knees to Elbows
25 Push Press @75/55
25 Back extension
25 Wallball @20/14
25 Burpees
25 Double unders