3 Rounds: 500 Meter Row or 20 Burpees 12 Power Cleans (155/105) 50 Double Unders PUREFIT 4 Rounds: 400 M Row 12 Med Ball Squat Cleans 30 Singles *Waiters' Carry: Down and Back Mobility WOD: 1) Triple Bully - stand in front of pull-up rack. Place left arm behind your back on the rack, at belly button level, thumb up.  Keep shoulder externally rotated at all times, no NOT allow shoulder to dump forward.  Create tension by stepping forward with the same leg. If no stretch occurs step forward and to the left. 1-2 min each shoulder 2)Bonesaw- kneeling, cross ankles and place bottom foot up on foam roller.  Place bottom leg forward and top leg at 60-90 angle from top leg.  Sit down. Apply pressure to Achilles with top ankle. Rock left, right, front and back. Move top ankle up  the Achilles and smash again. 2 minutes each side