Warm-up

2:00 Bike, row, ski

3 Sets:

10 Pineapple pickers
10 Ring rows
3 Inchworms

WOD

For time:

20 Deficit push-ups 54/35 plates
1,000 Meter row or ski
40 Russian KBS 53/35
500 Meter row or ski
40 KB deadlifts
250 Meter row or ski
20 Deficit push-ups

16 Minute time cap

Accessory

3 sets:

10 OH plate sit-ups
Rest 30 seconds
20 Banded hamstring pulls
Rest 30 seconds
14 Double DB curls
Rest 30 seconds

Followed by…

3 sets:
Max Hollow or tuck hold
Rest 1:00