Warm-up

3:00 bike, row, ski

then,

3 Sets:

Banded tricep extensions x 10
Banded chest press x 10
Ring push ups x 10

WOD

EMOM 18 Minutes:

Station 1 | Dips x 8-10
Station 2 | Supine barbell rows x 8
Station 3 | Parallette pass throughs x 5