1. Barbell Back Squat.  Add 5lbs to last weight used.  3×5.  Rest as needed.
  2. Single Arm, Dumbbell Bench Press.  3×5.  Rest as needed.
  3. Conditioning: Complete the following in sequence 4x with no/minimal rest

a.Rear lunge w/1x 24kg KB in front rack 9x/side

b.Push-up 21x

c.Row 500m goal is under 1:40

4x

Post weights used and times in comments.