Strength/Skill:

10 Bench Press + 10 Bent Over Rows @ 6/10 RPE
10 Bench Press + 10 Bent Over Rows @ 6.5/10 RPE
10 Bench Press + 10 Bent Over Rows @ 7/10 RPE
10 Bench Press + 10 Bent Over Rows @ 7.5/10 RPE

Metcon:

2 sets:
AMRAP 4 Minutes
12/10 Calorie Bike Erg (OR 12/10 Calorie Air Bike)
8 Burpees Box Jump Overs (24/20) (OR 8 Burpee to 1ft target)
-rest 2 minutes-
AMRAP 4 Minutes
12/10 Calorie Row
8 Dumbbell Box Step Overs (50/35) (24/20)
-rest 2 minutes-