Warm-up

2:00 bike, row, ski

3 Sets:

100 Meter jog
10 Halo squats
5 Hanging knee raises
10 Ring rows

WOD

For time:

1,500 Meter row
50 Wall balls
25 Toes-to-bar
400 Meter run

17 Minute time cap

Accessory

3 Sets:

100 Meter farmer carry
10 Double DB rows

3 Sets:

20 Alternating hammer curls
5-10 Dips