Warm-up

2:00 bike, row, ski

2 Sets:

10 DB floor press
20 Banded pull aparts
10 Ring rows
20 Mountain climbers

WOD

4 Rounds for time:

15 Bench press 135/95
500 Meter row

16 Minute time cap

Accessory

3 Sets:

10 Supine barbell rows
10 Double DB bicep curls
Max hollow or tuck hold