5 mins of brisk paced biking

30 banded good mornings
10-15 cat cow movements
10-15 single arm russian Kb swings
10-15 single arm kb rows
10-15 single arm kb press

Weightlifting

Bench Press (15 min to work to 1 rm)

should look like or close to this
15-20 reps of just barbell
2x4 @ 50%
1x3 @ 60%
1x3@ 75%
1x2 @ 80%
1 @ 85%
1 @ 90% then
1-1-1 or until you reach a max
if you are not sure of your weight build weight very slowly

Metcon (Time)

4 rounds
10 back squat 135/95
20 T2B