Bench Press 3-3-3 & FT: Rows, Thrusters, Ring Dips

Bench Press 3-3-3

Bench Press 3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

FT: Rows, Thrusters, Ring Dips

For time:
Row 1000m
21 Thrusters (75#/55#)
21 Ring Dips
15 Thrusters
15 Ring Dips
9 Thrusters
9 Ring Dips

Photo by @snoridgecrossfit

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