Metcon- 
15x 30 seconds work//20 seconds rest
1) DB push press @ 25lbs
2) Medball Squat @ 30lbs
3) Hollow Hold

Row Conditioning-
5x400m//1min rest
Pace: 2k plus 3. Get faster with each interval.

For the metcon portion, commit to working for the whole interval. Speed does not matter, pace does not matter, the number of reps does not matter. What matters is that you work the whole 30 seconds every single time. Do that and the stimulus will be met.