Wow!! Body weight bench press. Tough enough to even do a 1 rep max let alone 30 x 3.
What to do, what to do? Metcon or strength? Go light on the weight where you can knock out 10 reps at a time at a faster pace or go heavy on the weight as close to your body weight as possible and do 2-3 reps at a time but it will take longer to complete?
It’s all in the interpretation, either way you are going to get a great workout.
Three rounds for time of: Row 500 meters Bench press body weight, 30 reps