Warm-up

2:00 bike, row, ski

2 Sets:

100 Meter jog
10 Ring rows
10 Mountain climbers
10 Squats

WOD

2 Rounds for time:

800 Meter row/ski
100 Meter single KB front rack carry 53/35
400 Meter run
15 Single KB front squats/arm

-Switch arms at turn around during the carry

15 Minute time cap

Accessory

3 sets:

5-7 Dips @ 22X1
10 DB lateral raises

Followed by…

3 sets:

12-15 Horn grip KB curl
directly into…
:20-:30 Horn grip KB carry
Rest 1 minute