Warmup:
2 sets –
:30 bike
:30 ski
:30 row

Metcon:
1000 meter Row
then,
21-15-9
Ski erg calories
Deadlift
Burpee over bar
then,
1000 meter Bike erg

Midline:
3 sets  –
10 abmat sit-ups
10 leg raises
:30 hollow hold

Mobility:
1:00 twisted cross
1:00 frog stretch