Strength
5x8 Dumbbell Bench Press
Build in sets of 8 to a moderately challenging weight, leaving 2-3 reps in the tank. Repeat that weight for two more sets.
If you surpass the max available dumbbell weight, then move to a barbell.
WOD
EMOM 16, alternating:
a) 7-10 Single Arm Strict Press, left
b) 7-10 Romanian Deadlifts
c) 7-10 Single Arm Strict Press, right
d) 7-10 Bent Over Dumbbell Rows