STRENGTH/SKILL

Close Grip Bench Press [GGBP]
-warm up/build up first, then: 
3 x 5 reps @ 80-90% of last weeks 5RM

F. 3x8 reps at 30X1 tempo, same weight across
P/S. All sets across at 80-90% of 5RM [build up first of course]

WOD

"Run Wild"
AMRAP 20min

200m Row [150m Run or Airdyne 20/16 Cal]
30 Wall Ball
15 Push Up 

F - Row 150m + 12x Wall Ball  +10x Push Up
P - as Rx
S - Row 200 + 30 Wall Ball [Goal = Unbroken] + 15 Ring Push Up