WOD: AMRAP x 15min. 7 Thrusters (65/95)(45/65) 14 Ball Slams 400m Run PureFit: AMRAP x 15 7 Goblet Sqts 14 Ball Slams 200m Run or Row MWOD Pre- First rib mob using the rack and a lacrosse ball Post- Quad smash with  apparatus of your choice, such as: barbell, foam roller, med ball or KB