1. Warm up/mobilize
2. Strength:
Rope hang (competition for longest rope hang without using feet/legs)
3. Skill: double unders
4. WOD
Two teams in cannon:
60m Prowler push (50/30)
50 double unders
40 KBS (24/16)
30 box jumps (24/21)
20 pull ups
10 burpees
5. Recovery