200 yard run
arm and leg swings
trunk rotations
10 strict pull ups or 20 ring rows

10 rope technique movements
sit on box next to rope and fix feet to rope in a J-hook method and stand then lower down.

1 min each side pigeon pose

Metcon (Time)

set up for work out

3 rounds for time

18 cal AB
21 kb swings 53/35
12 pull ups

If you have to break the work out into heats the group waiting will row a 3 min/500m pace until they can start the wod. Group that was working will row as a cool down.