Warm-up

2:00 bike, row, ski

2 Sets:

10 DB front squats
5 DB strict press
10 Mountain climbers
20 Banded pull-aparts

WOD

For time:

400 Meter farmer carry 53/35

Then,

5 Sets of..

5 Push jerks 135/95
8 Front squats

Then,

30 Calorie bike

18 Minute time cap:

Accessory

3 Sets:

6 Turkish get-ups
6 Supine barbell rows

-Split get-up reps between arms as needed