Warm up: 4 rounds
250 ski easy+250 ski moderate+250 ski hard+10 pull-ups+rest a bit
A. Class
B. 4 sets of 6 Kneeling jump ups to split stance
alternate split stance round by round
C. 10 min amrap
10 hip ext w pause at the top
20 banded hamstring curls
10 scap pushups