Strength
1) Incline Bench Press: 10x4, no more than 45secs rest between sets
2) Superset... 5x6
a) Flat Bench Press
b) Front Squat
3) Superset... 4x12
a) DB Flys
b) Cable Crossovers
Metcon
Pick something you suck at or can't stand to see in a WOD and couple it with one more movement. Structure the rep scheme in order to keep the metcon to less than 6 minutes. Goal is to push your heart rate and VO2, not to blast your body. You just did than in the volume above, duh. You shouldn't need more than 2 of these type metcons per week along side strength/stamina barbell work to increase or keep your fitness level while working to get stronger.
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