Lifting: DB Bench Press and Single Arm DB Bent Over Row
Dumbbell Bench Press 8-8-8, using heaviest weight per set
Single Arm Dumbbell Bent Over Row 8-8-8, using heaviest weight per set
5 RFT: Wall Balls, KB Swings and Ring Dips
5 rounds for time of:
21 Wall Balls, 20/14 lbs, 10/9 ft
15 Kettlebell Swings, 24/16 kg
9 Ring Dips
* (53#/35#)
Photo by @snoridgecrossfit