Warmup:
2 sets
:30 Ski
:30 Row
5 box jumps
5 DB snatch
5 burpees

Metcon:
For time:
500 meter Row
Then
21-15-9-6
DB snatch
Burpee box jump overs
Then
500 meter ski erg

Upper Body Strength:
3 sets –
8 barbell curls
5 single arm ring rows

Midline:
2 sets –
10 abmat sit-ups
:30 hollow hold
:30 superman hold

Mobility:
1:00 pigeon stretch
1:00 box stretch