Row Conditioning 
4x 4:00//2:30r
🎯 2K plus 8, staying consistent
Rate: Open
DF 114

This was done about 10 minutes after the deadlift/step-up metcon. Was thinking about my low back and kept the first three rounds slow by default but decided to push to meet the goal on the final round. Put in a proper warmup so that you feel comfortable going for it right from the start rather than using the workout to warmup.