Strength/Skill
Four sets of:
Single-Arm Press x 8-10 reps each arm
Rest 2 minutes

Metcon
Against a 3-minute running clock:
Row 500 Meters
Bench Press x Max Reps @ (BW/.75xBW)
or Max Rep Push ups
Rest 3 minutes, and perform a total of four sets; note reps achieved in each set.

Accessory Work
3×20 partner leg toss