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 (6x3 @85% of 1RM )

Metcon (Time)

4 rounds
14 GHD sit ups
2 rope climbs