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 (14 min EMOM; even DL/odd 10 wb shots)

Metcon (No Measure)

10 min EMOM
200m row