DB Bench Press 

4 sets
8 tough reps
rest 30s
30s active hang from rig
rest 2 min

Ring MU Volume

800m run
10 rmu
200m run
8 rmu
200m run
6 rmu
200m run
4 rmu
200m run
2 rmu
800m run

Friday Night Fight 

4 RFT
20 thrusters 75/55
750m row
75 DU