Row Conditioning 
28 minutes with rate increase 
7:00 @ r18
6:00 @ r20
5:00 @ r22
4:00 @ r24
3:00 @ r26
2:00 @ r28
1:00 @ r30

Start slow and drop split by 2-3 seconds with every rate change. Let the speed come from the change in rate. That last few minutes was ROUGH - I did everything I could to hang on. 

Strength

Hang Cleans 3-3-3-3-3

Focus on mechanics and less on going heavy. Best set was 150-pounds.