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A.  Dumbbell bench press (keep core tight), 10-12x3; rest 1:30

15# (12), 20# (12), 20# (12). I can go up I think. 

B.  Single sided dumbbell rows, 10-12 each armx3; rest :20 sec/rest 1 min

15# (12), 20# (12), 20# (12). 

C.  Side plank, :40 sec per sidex3; rest as needed

Did this. 

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4 RFT:

80 Jump rope singles

12 Burpees

8 Hard Ring rows

WOD: 7:31.6 

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Foam roll thoracic spine and lats

Banded lat, tricep and trap stretch

Did this.