Strength

Bench Press:
5 reps @ 78%
3 reps @ 88%
1 rep @ 93%
5 reps @ 83%
3 reps @ 93%
1 rep @ 95+%
4 reps @85%

* superset last 3 sets with 15-20 explosive push-ups.

Conditioning

Mayhem Desert Heat Elite Workout 2 

For Time
30 Handstand Push Ups
60 Overhead Squats (95/75)
90 Wall Balls (20/14)