A: 5 rounds of:
7 dumbbell bench presses
5 strict pull-ups
Post total dumbbell load as a percentage of body weight.

Notes: This couplet should be done for quality, rather than for time. Truly go for quality rather than speed. Pace as needed to allow for this stimulus. I probably could have gone heavier on the bench, maybe 80 or even 85lbs, but approached with caution as this is a movement that I almost never perform.

Bench Press: 70lb DB (55%)

B: Tabata (20 rounds)
20 sec. Max Meter Row
10 sec. Rest
* Scored by total Meters *

20 Round Tabata Row