Strength/Skill ON A 15:00 RUNNING CLOCK Build to a Heavy 2 Rep Deadlift *Build 15-20% heavier than the weight for the workout. WOD 10 ROUNDS FOR TIME 6 Lateral Burpees Over Bar 2 Deadlift (Very Heavy, Athlete Choice) 12/10 Cal Bike 20:00 Cap PUREFIT 8 Min to work up to a safe/heavy KB deadlift WOD 8 ROUNDS FOR TIME 12 lateral line jumps 8 KB Deadlift 6 Cal MWOD PreWOD:  15 Sumo-Stance Banded GM, 15 tradition stance GM, 15 Glute-Ham Bridges PostWOD: Low Back Smash:  Using a single lacrosse ball, elevate your legs 90 degrees on a box.  Place ball on lower back above pelvis. Keep neutral spine, DO NOT over extend pelvis, keep core tight.  Slowly shift hips to right and left, which will allow you to smash the tissues against the grain. 2-4 minutes