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

Back Squat (6x2 @30x1 @85% of 1rm )

Metcon (Time)

for time
400m row
3 rounds of  heavy DT @ 185/125 every time you break 20 air squats