Warmup:
2 sets of –
:30 ski erg
100m run
5 dumbell squat
5 dumbbell push press
5 thrusters

Metcon:
21-15-9-6
Dumbbell thruster RX 30/20
Ski Erg Calories
8 minute time cap

Strength Work:
3 sets of –
5 Hex Bar deadlifts
8 box jumps
5 Single-leg lunge with leg lift

Midline:
3 sets of –
10 abmat situps
:30 hollow hold
10 abmat situps
:30 hollow hold