WOD: “Mani-Pedi”  On the 2:00 x 7 Sets: 36 Double Unders 9 Toes to Bar 3 Power Cleans PureFit: On the 2:00 x 7 Sets: 36 Single Unders 9 KBS 7 Ring Rows MWOD: Pre WOD:  Banded ankle dorsiflexion and plantar flexion - this will improve ankle mobility for squatting and jump rope.  Place a medium band around the rack at floor height. Place the band low around the ankle while facing the rack.  Step back to create tension. Kneel on opposite leg while banded heel is as close to your bottom as possible. Now place chest on the banded thigh and rock the knee as far as possible over the 2nd-4th toes and back. If needed you can stabilize the banded foot with your opposite hand.  Rock in and out of end range 20-30 times. Then straighten banded leg as far as possible. Keep heel on ground and point toe towards the ground as you rock in and out of end range by bending and straightening the banded leg. Repeat 20-30 times. Repeat on other side. Post WOD:  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. With shoulder pulled to the back of your capsule externally rotate your hand slowly, then rotate internally. 90 seconds per shoulder.