A: Work up to a heavy bench press

B: 3RFT:
15 calorie row
5 bench press @ 80%

rest 5 minutes

C:  21-15-9 reps of:
calories, C2
bench press @ 50%

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A: 235lbs was best lift without a spotter. Could have tried for heavier, but workout called for heavy single and this was already a 1RM.
B: 5:45
C: 6:25

Notes: Row was approximately 2:26 & 650m cumulative for each of the two efforts. All reps and sets were UB in the bench press.