AM:
1. Bench Press:
5x5/60-75-85-90-95
3x1/100-105-110

2. Floor Press: 3x12 26kg

Metcon:
Five rounds for time of:
Run 400 meters
20 Burpees
15 Two-hand dumbbell Bent over row, 20kg-20kg

PM:

Plank on elbow: 3x1' ,1.-2. 25kg 3. 37kg
Side plank: 3x45" each side ,1.6kg, 2. 12kg, 3. 20kg