Strength: OHS 5x3 WOD: AMRAP x 12 10/10 DB Jerks 10 OH Squats (95/65)(75/55) 10 T2B PureFit: Strength: Banded OHS 5x3 WOD: AMRAP x 12 10/10 DB Press 10 Banded OH Squats 10 MedBall Sit-Ups Mobility: 1) Pre-WOD - First Rib Mobilization- hold lacrosse ball on rack, keeping back flat lean forward to about 90 degrees of hip flexion, then place lacrosse ball in high trap near neck. Floss by moving arm up, back and out. Move lacrosse ball from base of neck to mid clavicular line. Smash until you find a sore or tight spot, then floss. Push the weight of your body into the lacrosse ball as you smash and floss.  Variation - tennis ball on PVC pipe or lacrosse ball on rack while lying supine. This will help the overhead position 2)Lateral seam overhead smash - lie on your side and smash the high lat/tricep area on a foam roller. Start on roller, with chest towards the ground. Roll backward with arm over head and palm facing the ceiling.  As you roll backward, "smear/smash" the tissue into the roller. Continue to roll back to forward smashing from the lat, to the shoulder and into the tricep. Hunt for sore spots. When you find a tender area, contract the lat and push your hand into the ground for 4 seconds, then relax for 8 seconds. Repeat. Spend 2 minutes on each side.