Strength
Bench Press – 5×5 (heavier than last week)
Conditioning
5 Rounds (interval style)
8 Front Rack Lunges 205/125#
10 C2B Pull-ups
20 Cal Row
—Rest 90 seconds between rounds
Assistance
3×10 Strict C2B Pull-ups (weighted for advanced)
WOD Notes: Lunge weight is about 60% of 1RM Front Squat (weight should be heavy, but not an 8 rep max to where your almost failing). You may scale to chin over bar pull-ups to maintain intensity. Each round is supposed to be 95%+ effort, so make sure to scale to where you can keep moving. Do not pace the row! Each round should be well under 3 minutes! Subtract 6 min from total time. 
Dan lubing up a barbell to help it spin