A nice little Push/Pull day!
Bench Press - Today, you'll have multiple opportunities to set a new 1RM, but be smart about it.
Sets of: 20 - 1 - 10 - 1 - 5 - 1 - 10 - 1 - 20
*Your first set of 20 should be around 50% of your 1RM. Your first set of 1 should be around 90 - 95% of your 1RM. Be smart about your sets, and stay in a solid position, keeping the shoulders back and down, and a good back-arch.
In between sets of Bench Press, perform alternating sets of Ring Rows, and Dumbbell Rows for sets of 10. For example: 20 reps of Bench Press, then 10 Ring Rows (feet on a box), 1 rep Bench Press, then 10 Dumbbell Rows w/ 20 - 30# (you can go a little heavier if it feels solid)... etc. This will take up pretty much the entire class today, so be smart about your rest as well.