Strength:
5 Rounds
Bench press 5 - 5 - 5 - 5 - 5
135 - 145 - 155 - 165 - 175

after each set 10 x hammer curls

Back squat 5 - 5 - 5 - 5 - 5
135 - 145 - 155 - 165 - 175

After each set 15 knees to elbows

Endurance:
4 Rounds
Row 500m(rest 1 minute inbetween)

Didn't have much time so had to cut the endurance portion short.