Bench Press and Bent Over Row 3-3-3-3-3 & 21-15-9: Dumbbell Thrusters and Pull-ups

Bench Press 3-3-3-3-3

Bench Press 3-3-3-3-3

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

Bent Over Barbell Row 3-3-3-3-3

Bent Over Barbell Row 3-3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.
*Alternate sets with Bench and Bent Over Row

21-15-9: Dumbbell Thrusters and Pull-ups

21-15-9 reps, for time of:
Dumbbell Thruster, pick load
Pull-up

BTWB  

Photo by @robcwilson

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