Warm Up

200m run
100m ski
30 banded good mornings
10 mins dynamic movement
( pigeon pose, cobra, box shoulder stretch, handstand holds 20-30 sec, dragon pose)

Weightlifting

Deadlift (15 mins to build to a 1rm)

Metcon (Time)

3 rounds for time
12 cal row
9 OHS 115/75
6 pull ups