-Strength-
Bench Press
On a Running Clock:
[0:00]: 10 Bench Press
[3:00]: 8 Bench Press
[6:00]: 6 Bench Press
[9:00]: 4 Bench Press
[12:00]: 2 Bench Press

Building in wegiht each set.

-Metcon-
Pirate Booty (Time)
For Time:
400 Meter Run
50 Russian Kettlebell Swings (53/35)
400 Meter Run
50 Russian Kettlebell Swings (53/35)
400 Meter Run