Warm-up

2:00 bike, row, ski

2 Sets:

10 OH banded tricep ext
10 Walking lunges
10 Ring rows

WOD

4 Rounds for time:

20 Calorie row/ski
5 Push jerks 155/105 – from rack
10 Box jumps/step-ups

13 Minute time cap

Accessory

3 sets:

5-10 Strict pull-ups @ 20X1
10 DB lateral raise @ 30X0

Followed by…

3 sets:

15 Incline DB prone row
10 V-ups or tuck-ups