2 Rounds 
70 calorie row
35 step-ups (20-inch box and 20-pound wall ball)
45 bench press (115-pounds)

26:44 

Held the row around 2:15/500m pace each round. Find a nice, steady pace on the step-ups that allows you to move consistently without taking any long breaks. Kept the bench to sets 6-12 reps each time with the goal of finishing in 4 minutes or less.