3×3 Bench Press

1 set max reps @75% of 3 RM

3×12 Single Arm DB Row

3×12 Barbell Curls (choose load)

3×12 Ring Rows

3×12 Overhead DB Tricep extension

3×12 Ring Dips

 

10 Min AMRAP

8 Power Snatch 115/75

8 Box Jump Overs 24/20”