Bench Press - working to 1RM
8, 8, 6, 4, 3, 1

then, 3 Rounds weighted dips with max plank hold (while holding the plank bend your arms slightly so most of the emphasis is on the triceps)

WOD

Squat 15 x 1 w/ 5 seconds rest

*For squat, do one rep, and rack the weight for 5 seconds. Do another rep and rack the weight for another 5 seconds. Then another, and so on for the sequence of 15.
*Use 80-85% of 1 RM Squat

then...

Complete 5 rounds for time:

1 Bench Press @ 80% of 1 RM
3 Supine Ring Row
2 Bench Presses @ 80% of 1 RM
5 Supine Ring Row
3 Bench Presses @ 80% of 1 RM
7 Supine Ring Row