Bench Press 
8-8-8
-205lbs across all sets

Conditioning
4 Rounds:
20 calories, C2
4 handstand pushups
6 KB snatches (35), each arm
8 dips

Notes: You should try to increase the load on each set. There is no re-racking the bar during the set. I wanted to try to increase +10 each set and finish with 225lbs, but this felt heavy enough without a spotter. The metcon was nasty -- enough calories on the rower to head into the pain cave, each round was done in under a minute holding a 1250 cal/hour pace. The cardio room was so humid and I had to goto the towel over and over which slowed my pace.