Warm-up:

200m Run

100m Ski

30 Banded Good mornings

10min Dynamic

Weightlifting:

Deadlift 4x4@80%

Metcon:

20 Minute AMRAP

400m Run

50 Lunges

40 Pushups

30 Deadlifts 105/75#

20 GHD Situps

10 Pullups

400m Ski