Strength:

Close grip bench press: 3 reps every 30 seconds x 10, light and fast

WOD 1: 

For time

30 Ring Muscle-ups

WOD 2:

EMOM Ascending Ladder +1

Death By thrusters (115/75#)

Minute 1 – 1 Thruster

Minute 2 – 2 Thrusters

Etc. until you cannot finish the thrusters within the minute