Tuesday-Bench Press

Warm up
10 Wall walks(push up position feet on wall, walk your feet up the wall till you are in a handstand and return=1)

Bench Press
3@70
3@80
AMRAP@90

L sit Pull Ups(this will seem like you are wearing a weight vest)
12 minutes on the minute perform 3-5

Bent over barbell Rows
5x15

Note: its important to keep chest up. Also use full range of motion with a pause at both the top and the bottom.  This will have tremendous carry over to your bench press and pull exercises.  If you want to really get crazy your last 5 reps on your last set perform a 5 sec lowering phase

Heavy DB Incline Bench
4x8

Done

A low volume day to recover from your hard work, recover and be strong for Thursday.  Being ready for your next workout is key to improving.  Do more with less sometimes