A. Bench press – 5×5 at a moderately heavy weight.
B. With a partner, for time:
Row 2000 m (alternate every 500 m)
Then 3 rounds of:
40 barbell push presses (95/65, or scale to an empty bar)
40 toes-to-bar (scale to knee raises or abmat sit-ups)
40 Russian KB swings.
Partition the work as needed.