Warm-up

qwu

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

Back Squat (6x3 @30x1 @82% of 1rm )

Metcon (AMRAP - Rounds and Reps)

20 min AMRAP
400m run
18 wb 20/14
14 T2B
12 slam ball
10 PC 185/115