Workout:
Bench Press
Find your 1 rep max
Metcon:
10 Rounds:
Row 250/200m
10 Burpee
Rest 1 minute every second set.
What this rest implies is that you go as hard as you can for 2 sets than you rest.
What this does not mean is that you go the same speed you would if you were doing 10 straight rounds with no rest.
If you realize you aren’t going to go faster for the 2 sets of work, than you would be better off doing all 10 rounds straight.