Warm-up

2:00 bike, row, ski

2 Sets:

10 OH banded tricep ext
3 Inchworms
10 Halo squats

WOD

For time:

30 Calorie bike
30 Alternating DB snatch 50/35
30 Wall balls 20/14
400 Meter run
20 Alternating DB snatch
20 Wall balls
500 Meter row
10 Alternating DB snatch
10 Wall balls

17 Minute time cap

Accessory

3 sets:

5-10 Dips @ 30X1
8 Barbell skull crushers @ 30X0

Followed by…

3 sets:

10-12 Hammer curls @20X0
Max Hollow hold