Warm-up

2:00 Bike, row, ski

3 Sets:

10 Ring rows
10 Sampson lunges
3 Inchworms

WOD

15 Minute AMRAP:

60 Calorie row or ski
40 KBS 53/35

Accessory

3 sets:

10-15 Dips
Rest 30 seconds
24 Alternating Dumbbell Curls
Rest 30 seconds
15-20 Banded tricep extensions
Rest 30 seconds

Followed by…

3 sets:
Max unbroken strict pull-ups
Max unbroken DB bench press
Rest 1:00 between sets