Strength/Skill:

4 Sets
20 Tempo Single Arm Incline Dumbbell Bench Press (10 each arm)
*Tempo is: 30X1

4 Sets:
15 Dumbbell Spider Curls @ RPE 7
-rest 0:30-
25 Banded Bicep Curls @RPE 7
-rest as needed b/t sets-

Metcon:

For Time
1000m Row
-rest 1 minute-
Max Bench Press (bodyweight)
-rest 1 minute-
*Keep going until 50 reps of Bench Press are completed