Three sets of:

Single-Leg Hip Thrusts x 8 reps each leg 

Supine Ring Row x 10 r

monster walks( r+l=1)

then

5 rounds for time of:

Row 500 meters

135-lb. bench presses, 15 reps

accessory

Three sets of:

Face Pulls x 30 reps

Standing Dumbbell Tricep Extension x 10-12 reps

Dumbbell Hammer Curl x 10-12 reps