Warm-up

2:00 bike, row, ski

3 Sets:

10 OH tricep extensions
10 DB floor press
10 Ring rows
100 Meter jog

WOD

4 Rounds for time:

500 Meter row
10 Bench press 135/95

16 Minute time cap

Accessory

3 Sets:

5-10 Deficit push-up @21X1
3-5 Strict pull-ups @20X1
Max hollow or tuck hold