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 (Weight)

with a 30 min clock

800m run
25 squat cleans 135/95
12 t2b
25 S2O 135/95
12 t2b
800m run

then use remainder of time to build to a 1 rm power clean