6 Sets of the Following Complex: High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

PureFit:

4 Rounds of Medicine Ball Fun:

10 Med Ball Squat Clean

10 Med Ball Sit Ups

10 Med Ball Strict Press

MWOD:

PreWOD:  Olympic Wall Squat:  Grab a box and a band. While sitting on the ground, wrap the band around your back then pull band forward on both sides and loop on both knees. Then position on your back, put butt as close to box as possible while in a squatted position, keep feet pointed straight on the front of the box.  Pull down on knees to increase hip flexion. To tap into adductors push elbows against knees.  Spend 2 minutes if you can, be active in this position, while pulling on knees contract & relax, 4 sec on, 8 sec off.

PostWOD: Barbell Quad Smash:  position sleeve of barbell over upper quad, flatten back and slowly push barbell into thigh, working down quad, keeping foot neutral.  Start at top again and move foot internally, slide bar down slowly. Start at top again and move foot externally, slide bar down slowly. 2-4 min per leg