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Strength
Every 2:00, 4 Rounds
1) 4 Tempo Bench Press + 4 Bench Press (50-60%)
2) 6 Tempo Single Dumbbell Row + 6 Single Dumbbell Row (e/s)
*3s down, 1s pause (at chest for Bench, in hang for Row)

Conditioning
4 Rounds of 1:00 on, :10 off
1) 300/250m Row (FX: 250/200m)
2) AMRAP Line Facing Burpees
3) Rest
*Score: Total Burpees