WARMUP:
1:00 Jump Rope
:45 Goblet Squat Hold
4R/4L KB Windmills
15 Banded Pull-Aparts
:45 Goblet Squat Hold
8 Hollow Rocks
8 Contralateral Dead Bugs
:45 Goblet Squat Hold
4R/4L KB Strict Press
8 Alt. KB Lunges
1:00 Jump Rope

STRENGTH/SKILL:
Performance Sport
4 Super Sets
5 Weighted False Grip Pull Ups + 5 Strict C2B or Pull Ups
Max Strict Muscle Ups from Toes

Functional Athlete 
4 Super Sets
3-5 Weighted Pull Ups or Weighted Supine Ring Rows + 3-5 Strict Pull Ups or 3 Negatives
Max Ring Rows

WOD:
Performance Sport
EMOM x 16
M1: 50 Double Unders
M2: 20 KBS (70/53)
M3: 17/15 Cals
M4: 15 Dumbbell Thrusters (50/35)

Functional Athlete
EMOM x 16
M1: 45 seconds of DU work
M2: 20 KBS (53/35)
M3: 15/12 Cals
M4: 15 Dumbbell Thrusters (35/25)