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)

Metcon (AMRAP - Reps)

in 13 mins run 1 mile and then with remaining time complete max effort power snatches @ 95/65

rest 2 mins

in 10 mins row 1600m then complete max effort PCs 95/65