Warm-up

2:00 bike, row, ski

3 Sets:

10 Ring rows
10 Sit-ups
10 DB floor press

WOD

3 Minutes:

400 Meter row/ski
20 Air squats
Max rep push press in remaining time 95/65

Rest 1 Minute between sets

-Complete for a total of 4 sets
-Scale row to a distance you can complete under 2 minutes
-Perform push press from the rack

Accessory

3 sets:

10 V-ups/tuck-ups
Rest 30 seconds
15 DB bench press
Rest 30 seconds
15-20 Banded OH triceps extensions
Rest 30 seconds

Followed by…

3 sets:
Max rep strict pull-ups
Rest 1:00