Warm-up

2:00 bike, row, ski

3 Sets:

10 OH banded tricep extensions
10 Pineapple pickers
10 DB floor press
10 Reverse lunges

WOD

6 Rounds for time:

15 Russian KBS 70/53
10 Box jumps or step-ups
10 Push-up to DB pull through 50/35

15 Minute time cap

Accessory

3 Sets:

10 Kettlebell horn bicep curls
10 Skull crushers (DB or BB)
5-10 Strict pull-ups