Back Squat: 3 Sets of 5 4 Rounds For Time: 40 Air Squats 30 Sit-Ups 15/10 Calorie Assault Bike PureFit: Strength: Tabata 3 min, 20 sec on 10 off: Wallsit 4 Rounds For Time: 20 Air Squats 15 Sit-ups 10 Cal Bike MWOD: PreWOD:  Hip Prep:  Hook band around squat rack about 1 foot off ground.  Lay on back and hook the band into the high hip, feet are closest to rack.  On the banded leg, bring knee to chest 20 times. Make sure that there is adequate tension.  Then do 20 lockouts(extend the knee), use opposite hand to hold opposite foot (banded leg). Switch legs and repeat. PostWOD:  TFL smash - to improve hip flexion and internal rotation. The TFL can get tight after any squatting position. Lie on your side and place the lacrosse ball on the lateral hip. Bring that leg to 90 degrees hip and knee flexion. The top leg can be propped with foot flat on the floor. Contract the hip/glute for 4 seconds while inhaling, then relax and exhale for 8 seconds.  Repeat until you can completely relax on the ball. Then roll towards your stomach(not to your stomach) to "smash" the TFL. You are trying to strip/roll the lacrosse ball across the TFL as your roll forward and push the top leg onto the bottom leg. Spend 60-90 seconds on each side. While you are in this position smash your IT bands as well.  1 minute per leg.