15m - Dynamics

10m - Rope Climb Foot Work

10m - Other Movement Prep

MetCon - 16m EMOM (4 sets of each):

1- Row 40s @ High Intensity for Cals

2- 60 Double Unders

3- 2 Rope Climbs as fast as possible (17’ Rx, Intermediate WZA competitors go 15’)

4- 15 Kipping HSPU

*For this workout we will have 6 athletes start on each station