Warmup
Row 500m
3x10 GHD Back Ext
3x Max Lsit Hold
3x6 Strict Ring Pullups
Strength
3x20 Deadlifts
WOD
30 min EMOM
Min 1: Ski 12/10 Cal *or 50 sec
Min 2: Ride 15/12 Cal *or 50 sec
Min 3: Row 18/15 Cal *or 50 sec
Min 4: 30 Double Unders *or 50 sec of practice
Min 5: Run 1 Lap
REC
Find Max Duration Weighted Plank Hold