Warm Up

Every 3 minutes on the minute x 3 rounds

30 second assisted squat hold
8 push-up to downward dog
12 banded row
kip swing practice for remaining time
bench press demo
bench press warm-up/practice/form check x 3-5 minutes

Strength

Every 1:15 minutes on the minute x 6 rounds

bench press x 5 reps building weight each set

Every 1:30 minutes on the minute x 4 rounds
band lat pull down x 12 reps

*start at a weight that feels comfortable yet challenging, make small jumps each set as you go the weight will feel very heavy

WOD

As many reps as possible in 12 minutes

8 back squats (205/135)
8 chest to bar pull-ups
15/10 calorie bike