Pause Bench Press (stop barbell for 0,5-1 sec on chest)
5-4-3-2-1 reps, buld to heavy single for the day
then
3x3 reps @75% of todays 1rm (pause on each rep also!)

Put the top Pause bench press weight on result area.

Accessory Work
3 sets
8-12 strict ring dips (use band for help)
8-12 single arm kb row @heavy weight
rest 2 min bwn sets