Skill

Five sets of:

 Bench Press x 3-4 reps

Pre-Futoor WOD

Four sets for max reps of:

 60 seconds of Rowing (for calories)
 60 seconds of Burpees
 60 seconds of Box Jumps (24″/20″)
 Rest 60 seconds

Post-Futoor WOD

Five sets for max reps of:

 60 seconds of Rowing (for calories)
 60 seconds of Burpees
 60 seconds of Box Jumps (24″/20″)
 Rest 60 seconds