Warm up
2 rds
20 supine banded knee tucks
20 prone banded hamstring curls
15 front raise to band pull aparts
10 90/90 rotations
8 minutes
Then
2 rds
5 deadlifts
5 hang clean
5 push press
5 GTOH
Then
11 minutes build to a heavy GTOH for the day
Kilos and kilometers
Amrap 20
Run/ski/bike meters
GTOH kilos