CrossFit

Weightlifting
Bench PressĀ 
Three sets of:
Bench Press x 6-8 reps @ 20X1
Rest 60 seconds
Strict Pull-Ups x Max Reps OR Pull-Ups x 3-5 reps @ 51X1
Rest 60 seconds
Metcon
For time:
50/30 Push-Ups
400 Meter Run
30 Heavy Russian Swings
400 Meter Run
50/30 Push-Ups
400 Meter Run
30 Heavy Russian Swings
400 Meter Run