Strength
5 sets
5 Strict Press @ 135lbs
10 Evil Wheels

Rest as needed between rounds. Took the bar from a rack, should have taken from the floor. With the rest after each set, go a bit heavier -- these were never in doubt.

Row Conditioning 
3000m  @r22

Sub-max effort at the rate. Aim for 2k plus 12 or better. Not a textbook effort - pace and rate were very erratic and I ended up pulling with my arms much more than I should.