Warm-up

2:00 bike, row, ski

2 Sets:

10 OH banded tricep ext
10 Walking lunges
10 Ring rows

WOD

12 Minute AMRAP:

250 Meter row or ski
12 Medicine ball box step-overs 20/14

Accessory

3 sets:

5-10 Dips @ 22X1
5-10 Supinated ring rows @ 20X3

Followed by…

3 sets:

15-30 seconds superman hold
10 Anchored weighted sit-ups