On the 3:00 Minute x 5 rds 20 SDLHP 55/35 or 40 DU's 10 T2B 3 Power Cleans 80-85% PureFit: 4RDS 100m Row 10 Medball Sit-ups 10  SDLHP   Mobility WOD: Joint mobilization exercises are best done before a workout. In general, smashing/flossing/stretching are best done after a workout. Those with hypermobile joints  should limit joint mobilization exercises, not letting the joint stretch past what a normal end range is. When in doubt, hypermobile athletes should not do joint mobilization exercises.

1. Shoulder Capsule Mobilization:  Using a lighter kettlebell, lay on your back.  With right hand, push the KB into air, full extension.  Elevate hips in the air, move shoulder blades out of the way, pull right shoulder to the mat ( similar to bench press position) Keeping midline engaged, lower hips to the ground.  There should be no space between shoulder and mat.  To keep your elbow straight, take left hand and brace right elbow.  Allow the posterior shoulder to relax as if the humerus is trying to push through the back of the shoulder. With shoulder pulled to the back of your capsule externally rotate your hand slowly, then rotate internally.