Bench Press and Ring Rows then Bar Rows and Pushups

4 rounds of

• 5 x Bench Press @ 80% of 1RM
• Rest 30 seconds
• 10 x Ring Rows
• Rest 2 minutes

Then 3 rounds of

• 10 x Hip to Bar Rows
• 10 x Deficit Pushups

Results: Short on time so no metcon. Used 165lbs for the Bench Press.