Workout:
Superset the two every 3 minutes for 15 minutes
Dumbbell Bench Press
Dumbbell Pullovers
The first four sets complete 6-10 reps for each exercise increasing weight each set.
The fifth increase the weight on the bench and complete as many reps till failure, then drop the weight twice completing as many reps till failure for each drop.
Metcon:
Row 10 x 250/200 meter sprints with :90 rest between sets
Set up the monitor on the rower for this.
Sprint each row as quickly as possible maintaining form and range of motion.