Strength/Skill
Three sets of:
Bench Press x 6-8 reps @ 20X0
Rest 15-20 seconds
Dynamic Push-Ups (to a plate!) x 10-12 reps @ 10X0
Rest 2- 3 minutes

Metcon
Against a 4-minute running clock, with 4-minutes rest between sets, complete four sets of the following for max reps of pull-ups:
Row 500 Meters
Wall Ball Shots x 20 reps
Pull-Ups x Max Reps