http://opexfit.com/july-9-2014/

A. Close grip bench press build to a max
https://www.wodconnect.com/workouts/bench-press-1rm

B1. close grip bench press @30X1; 5×3; rest 90sec
B2. pendlay row @20X1; 5×3; rest 90sec

C. E2MOM x 5-6 rounds: 3 wall walks + 10 chin ups (on the 2min for 5-6sets)

+

Row 500m TT
https://www.wodconnect.com/workouts/500-m-row--3

Notes:
– take your time to build to an absolute max
– pick something heavy and stick to it for b1/b2
– focus on breathing and recovery for C
– all out on the 500m TT