Mobility
Foam Roll x 10 pases each:
Quads
IT Bands
Thoracic Spine
Lats

Strength/Skill
Go through Metcon movements/standards/Rope Climb Technique.

Metcon
AMRAP x 30 minutes w. a partner:
Run 400 meters with a medball (20, 14)
20 Wallballs (20, 14)
20 Burpees
2 Rope Climbs (or 5 Strict Chin-ups each athlete)
*One person works at time. Split work however desired,