Row Intervals 
16x 300m 
rest 1:30 between each

Starting target should be at 75% and you'll build slightly with each interval. Should be close to max on the last interval. Happy to hit these targets with the drag only at 81 🙈

Metcon
10 rounds
3 deadlifts (225#)* 
5 bench press (135#)
7 hang cleans (95#)

Was not able to set up three bars, so I used a pair of 70# KBs for the deadlift. The rep scheme and weights allow this to be completed quickly and with only short breaks, but expect to have to manage your heart rate after the hang cleans – especially after the conditioning work on the rower.