(Mobility/Other Skill/Medium Metcon)

Movement Prep:
Bow and Arrow Stretch
Pole Squats

Warm-up:
3 Rounds Tabata

Contra Lateral Dead Bugs
Grasshoppers
Ipsilateral Dead Bugs
Mountain Climbers
Lunges (Jumping)

Skill:
Rope Climbs

Workout:
5 - 4 - 3 - 2 - 1 Rope Climbs
After each set of climbs...

50 Double Unders
25 Wall Balls (20/14 to 10')

NOTE: Start 3 groups of people on three movements and that should spread out usage of ropes. 


Scaling:
Pull to Stands
Single Power Jumps
Lower Target