Holiday schedule:

1/1 – closed

Warm-up

2:00 bike, row, ski

then,

3 sets:

10 Banded good mornings
10 Mountain climbers
10 Ring rows
10 Sit-ups

Strength/Skill

Tempo deadlifts

7-6-5-4 @ 20X1

WOD

EMOM 16 minutes for max reps/time:

Min. 1 | Max hollow hold
Min. 2 | Max DB bench press 50/35
Min. 3 | Max hang from a pull-up bar
Min. 4 | Max horizontal ring rows

Score is total seconds held + total reps completed
Perform just one attempt on the holds each minute
Use a box to get fully horizontal
Scale hollow holds with tuck holds