Warm-up:

200m Run

100m Ski

30 Banded Good mornings

10min Dynamic

Metcon:

12 dead lifts 185/135

12 bar facing burpees 

8 DL

8 BFB

4 DL 

4 BFB

rest 1 min

4 squat snatch 95/75

4 box jump 20/14

8 SS

8 BJ

12 SS

12 BJ