A: Bench Press 
6-6-5-5-4-4 reps
135//155//175//195//205//225lbs

B: Handstand Push-ups
[based on max unbroken set] 

5 unbroken: 4-3-3-2-1

10 unbroken: 9-8-7-6-5

15 unbroken: 12-10-8-6-4

Was conservative with the reps here since my shoulders and triceps were fried from yesterdays SkiErg workout. Don't be afraid to try the 10s rep scheme next time out. Remember to ALWAYS press fast. The only time you should press slow out of the bottom is when you are trying to grind out 1 or 2 last reps. 

C: Row Intervals 
4x200m repeats: damper 1 (DF 79)
rate 36+
variable rest, up to 3 minutes between efforts

switch to damper 10, easy row for at least 3 minutes

4x200m repeats: damper 10 (DF 185)
open rate (22) 
variable rest, up to 3 minutes between efforts

switch damper to your preference
4x200m repeats: damper 10 (DF 185)
open rate (26)
variable rest, up to 3 minutes between efforts

RPE goal: 9-10

Pay attention to how the light damper allows you to focus on higher rates - note that the damper 1 has a MINIMUM rate requirement of r36 -- this is to ensure that you use your rate to find speed. Switching to damper 10, take at least 3 minutes to row easy and feel the difference - now the front end is going to feel much heavier and the leg drive will be slower. Once you start your 200m efforts, focus on a solid catch and steady press of the legs to maintain speed. For the final set, place the damper to where you are most comfortable for 200m sprints and get after it.