Strength

Five sets of:

 Bench Press x 8 reps
 Single-arm DB Rows x 8 reps
 Chest Press with Plate (on floor) x 8 reps

WOD

Complete as many rounds and reps as possible in 8 minutes of:

 12 Russian Kettlebell Swings (24/16 kg)
 12 Alternating Reverse Lunges with Kettlebell Goblet Hold (24/16 kg)