SWOD

3 sets of:
Bench Press x 5 reps* @ 80%
Ring Row x 10 reps @ 31X1
Triple-7 Barbell Curls w/ empty barbell

*Note: On the third set of Bench Press perform an AMRAP with at least 5 reps.

WOD

For time:
Row 20/15 Calories
Run 1 mile