For bench press today, do some warm up sets (around 8 reps each) at lighter weights and then load your bodyweight or 3/4 bodyweight (for women) on the bar and go for max reps (only 1 set). Choose a weight that you can do more than 10 reps, ideally upwards of 20.
The metcon has a buy-in of 500m row, then in the remaining amount of time, an AMRAP of 15 hang power cleans and 15 box jumps. Hang power clean weight should be light enough to cycle through many reps, even all 15 at the start. This is a quick workout and should be approached with high intensity.
8, 8, ME at Body weight or 3/4 Body weight
in 6 minutes:
then AMRAP in remaining time
15 hang power cleans, 95/65#
15 box jumps, 24/20″