Warm Up
2 rounds
2 min cardio
20 band pull aparts
20 shoulder taps
10-20 barbell bench press
10-20 ring rows
then some mobility&warm up lifts for bench press

Strenght
5 sets
3 Tempo Bench Press (2-3 sec lowering down and up)
build to heavy weight, starting at 50% of 1rm bench press
rest 2-3 min

Metcon
3 rounds alt time with partner
1 min ski or row at fast pace
12-15 american kb swings
12-15 ring row