AMRAP 4: 27/21 Calorie Row 27 Burpees 27 Chest to Bar Pull-ups rest 4 minutes AMRAP 4: 21/15 Calorie Row 21 Burpees 21 Toes to Bar rest 4 minutes AMRAP 4: 15/9 Calorie Row 15 Burpees 15 Pull-ups PureFit: AMRAP x  3:00 x 3 Rounds 12 Cal Row 12 Box Burpees 12 Jumping Pullups *Rest 3 Minutes (Adjust the reps if you are unable to complete at least one round within the 3 min) MWOD: Post WOD:  Shoulder Impingement Release:  This is a highly effective, yet intense mobility exercise for shoulder pain.  You will need a med ball 6-15 lb, and a lacrosse ball.  Lay on back and place lacrosse ball on tender tissue near the scapula, hunt around for tenderness.  Then place med ball on chest holding it will opposite arm. Then bridge up, breathe and floss the arm in an overhead position or scarecrow. Try to work on each side for a total of 90 sec, you can switch shoulders and break it up in intervals of 30 sec, if too intense.  Also, you can smash with a foam roller or tennis ball to modify.