Strength

Five sets of:

 Bench Press x 4 reps Plate chest press x 8 reps

Pre-Futoor WOD

Every minute on the minute, for 16 minutes (4 sets):

 Min 1 - Row 200/175 Meters
 Min 2 - 10 Burpees Over the Barbell
 Min 3 - 8 Front Squats (115/75 lbs)
 Min 4 - 45s Weighted Plank (45/25 lbs)

Post-Futoor WOD

Every minute on the minute, for 16 minutes (4 sets):

 Min 1 - Row 200/175 Meters
 Min 2 - 10 Burpees Over the Barbell
 Min 3 - 5 Front Squats (155/105 lbs)
 Min 4 - 45s Weighted Plank (45/25 lbs)