Warm Up:   
200m or Down and Backs
:30 Plank Shoulder Taps
20 PVC Pass Thru
10 Push Ups 

Performance: Bench Press: 
EMOM 5
1 rep @ 90% 

Fitness:  Db Bench or Floor press 8,8,8,8,8

Every 2 minutes: for 14 minutes or 7 rounds 
10 db deadlifts (40/30) 
10 db Push Press (30/20) 
10 Burpees
*scale to a challenging weight but something you can do unbroken

3 sets not for time: 
14 Barbell Curls 
Superset W/ 
1 Minute Max Banded Tricep Pull downs 
Rest 1 minute