Warm-up

2:00 bike, row, ski

3 Sets:

10 Pineapple pickers
10 Ring rows
10 Air squats
10 Sit-ups

WOD

For time:

400 Meter suticase carry 70/53
30 Burpees
20 Front squats 155/105
10 D-ball to shoulder 100/70

15 Minute time cap

Accessory

3 sets, not for time:

:15 KB horn goblet hold
10 DB skull crushers
Handstand or plank hold x max time
20 Alternating DB hammer curls