5 sets of:

- 10 dumbbell bench press
- 10 dumbbell bicep curls (palms up)
- 5 strict pull ups (add weight if able) or 1 legless rope climb or 8 HARD ring rows

**alternate movements and rest about 30-40 seconds between movements.

For time:

21-15-9
Ball slams 25/15#
Dumbbell push press 35/20#

Rest 2:00

9-15-21
Dumbbell push press 35/20#
Ball slams

*Score is time on the clock when you finish the second couplet

**RX+ 50/35#