WARMUP:
Coaches Choice

STRENGTH/SKILL:
3 Super Sets
5 Swan Pulls
Performance Sport: https://youtu.be/BAsLugP-g10
Functional Athlete: https://youtu.be/mcxJimDYdUE
8R/8L Seated External Shoulder Rotations
https://youtu.be/dpQspgZW5CM

WOD:
Performance Sport
5 RFT
10 Deadlift (225/155)
25 Ab Mat Sit Ups
50 Double Unders

Functional Athlete
5 RFT
10 Deadlift (135/95)
25 Ab Mat Sit Ups
50 Double Unders/Attempts for 60 seconds