Warm-up

2:00 Bike, row, ski

3 Sets:

10 Pineapple pickers
10 Ring rows
10 Halo squats

WOD

For time:

30 Calorie bike
100 D-ball carry 100/70
30 Burpees
1,000 Meter row or ski

15 Minute time cap

Accessory

3 sets:

10 DB seated shoulder press
Rest 30 seconds
15 Banded tricep pull-downs
Rest 30 seconds
12 Double DB curls
Rest 30 seconds

Followed by…

3 sets:
Max rep DB bench press
Rest 1:00