Warm-up

3 Sets:

10 DB Floor press
:15 Bar hang
10 Ring rows

Strength/skill

Bench press

6-6-6-6-6

Try to increase weight from last week

WOD

4 Sets for max reps:

:30 Dips
:30 Rest
:30 Strict supine pull-ups
:30 Rest
:30 Sit-ups
:30 Rest