Metcon
50 calorie row
30 bench press @ 135
50 calorie row

Love a good bench with a high heart rate. Maybe 155# would be better here as I opened with a set of 15, but finished up sets of 5 with 5-10 seconds between the rest of the way. You don't want to spend too much time resting between reps so I think the 135 ended up being a good match for the intended stimulus. Besides I got a good pump from the accessory work below. 

Accessory: Pushing
3 sets for quality:
10 weighted tempo pushups (15lb sandbag)
20 banded triceps extension (purple band)
20 banded pull-aparts (red band)