Warm-up

2:00 bike, row, ski

3 Sets:

10 Banded OH tricep extensions
10 DB floor press
10 Double DB rows
10 Pineapple pickers

Strength/Skill

5 Sets:

5 Bench press
5 Wide grip barbell row

WOD

For time:

400 Meter suitcase carry 70/53

Then,

5 rounds

10 KBS 70/53
10 Burpees