WOD 3 SETS FOR MAX REPS 2:00 DB Push Press (50/35)|(35/25) -Rest :30- 2:00 Double Under -Rest :30- 2:00 KB Goblet Lunge (70/53)|(53/35) -Rest :30- COOL DOWN 8:00-10:00 GROUP MOBILITY *Focus first half of the session opening up calves on horn of the KB. In second half, have the athletes spend time opening the lats on horn of the KB. PUREFIT 3 Sets for Max Reps 1:00 DB Press;  -Rest :30- 1:00 Jumprope/Stepups;  -Rest :30- 1:00 Lunges;  -Rest :30- MWOD Pre-WOD: Banded Hip Extension Lunge: Place band at knee height around bar, position band into high hip, while facing bar, drop into lunge position, banded leg kneeling.  Squeeze glutes to protect back. Then stand up in high lunge position and drop back down into deep lunge, do 15 controlled lunge reps per leg. Post-WOD: as above