Warm-up

2:00 bike, row, ski

2 Sets:

10 Banded OH tri extensions
10 Banded shoulder external rotation
10 DB floor press
10 Mountain climbers

WOD

For time:

1,000 Meter row
50 Air squats
30 Burpees
500 Meter row
25 Air squats
15 Burpees

16 Minute time cap

Accessory

3 sets:

8-12 Supine strict pull-ups
10-15 Deficit push-ups
10 DB lateral raises

Followed by…

2 sets:

20 Alternating cross body hammer curl @20X0
20 Alternating top down DB bench