Warm Up: 10 Mins
20 Banded Pass Throughs
20 Banded Pull Aparts
12 Banded Bench Press Video
20 Banded Curls
Then
10 Push Ups
10 Alt Box Step Ups
10 Burpees
Then
10 Double Pump Burpees Box Jumps

Strength: 20 Mins 

WRITE DOWN THE WEIGHTS YOU USE SO NEXT TIME YOU DO THIS YOU CAN TRY AND GO HEAVIER
3×5
(9 mins) Every TWO (2) mins perform
5 Bench Press (AHAP)

Note: The goal is to try and go As Heavy As Possible while keeping doing 5 unbroken reps aka not allowed to rack the bar or rest the bar on your chest until you have achieved the 5 reps.

2 min rest/reset

3×12-15 reps
(9 mins) Every three mins perform
Negative DB Incline Fly Into Coffin Press
Incline DB Curls

Metcon: 16 Min 
4 rounds / 16 min EMOM
Min 1: Floor Press 135/95 Scaled 95/65 teen 75/55
Min 2: Box Jumps 24/20
Min 3: Burpees
Min 4: Rest

This is fight gone bad style aka max effort each round. Your score is the total number of reps each round = Floor press + BJ + Burpees each rounds.

Functional Bodybuilding Class

B WEEK Volume week
Monday: Chest and Biceps
1) Bench Press 4×25

2)Super Set 3×12-15
DB Incline Bench Press
EZ Bar Curls

3)Super Set 3×12-15
Flat Bench Alt. DB Bench Press
Close Grip Straight Bar Curl

4)Super Set 3×12-15
Incline Flies
Incline Hammer Curls

5) Push Up Ladder 2 Sets
10 reps wide grip Push Ups
10 Reps Smith Machine Low elevated wide grip Push Up
10 Reps Smith Machine Medium elevated nutral grip Push Up
10 Reps Smith Machine High elevated Narrow grip Push Up
10 Reps Smith Machine High elveated Reverse Narrow grip Push Up

6) Inclined EZ Bar Curls (preacher style) 3×12-15

7)Burnout Sessions Cable Fly Neg breath stroke 3×12-15

8) 1xMax Effort
Alt. DB Curls Drop Set