A: Bench Press

10-5-3-1-1-1-3-5-10 reps

135-185-205-235-255-275(fail)-225-205-165lbs.

B: Every 2 minutes for 5 rounds complete:

Row 300m

Try to go faster each round. 

Damper 5, DF = 116

Round	Time	Pace/500m
1	1:09.1	1:55.1
2	1:09.3	1:55.5
3	1:08.0	1:53.3
4	1:05.7	1:49.5
5	1:03.2	1:45.3