Strength

Every 3 minutes for 15 minutes (5 sets):
Bench Press x 3 reps

Keep all sets above 80% of your 1-RM Bench Press – these should be heavy by set 3.

Conditioning

3 rounds

Set a 6 minute clock and complete the following
Row 500 Meters
20 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)
40/30 Push-Ups