Beach season is around the corner, let’s get swole with some benching! 8 reps is a good compromise between absolute strength and hypertrophy. We’ll get the pump on with our last set – max reps at 80% of your 8RM.
Metcon is a straight forward couplet of overhead squats and burpees over bar. No need to face the bar, just do them alongside the barbell.

Strength

Bench Press
8RM, ME at 80% of 8RM

Conditioning

5 rounds for time:
10 OHS, 95/65#
10 burpees over bar