Warm-up

2:00 bike, row, ski

2 Sets:

10 OH banded tricep ext
10 Supine ring rows
10 Samson lunges

WOD

4:00 Bike, cals
1:00 Rest
4:00 Man makers 50/35
1:00 Rest
4:00 Row, cals

Accessory

3 sets:

10-12 Deficit push-ups @ 21X1
10-12 DB front raise @ 30X0
10 Bulgarian split squats

Followed by…

3 sets:

21 Barbell curls
5 Single arm DB turkish sit-up/side