Buy In: Run Southern Star loop. 15 reps- Cat/camel, supermans, bridges, back extensions. 3 x Downdog progression.
Push Press 1x5,1x3, 5 heavy singles. Don't jerk. Know the difference. Practice being coachable.
In 20 minutes complete as many rounds as possible of:
Run 400 meters
Row 200 meters
1 Rope Climb
1 Push Press (from rack- 115/185)[scale as needed, don't push jerk]
If there is a bottleneck at the rower, move on to another exercise. If the WOD time is crowded, start some folks on the rower and others on the run.