PART 1:

Every 2 minutes, for 10 minutes (5 sets) of:
Bench Press 
Set 1 – 5 reps @ 75%
Set 2 – 4 reps @ 80%
Set 3 – 3 reps @ 85%
Set 4 – 2 reps @ 90%
Set 5 – 1 rep @ 95%
Immediately followed by…
Every 2 minutes, for 4 minutes (2 sets) of:
Bench Press x 8 reps @ 80%


PART 2:

Every 6 minutes, for 18 minutes (3 sets):
Row 500 Meters
20 Alternating Single-Arm Dumbbell Snatches
40/30 Push-Ups