STRENGTH/SKILL EMOM x 10 MINUTES MIN 1 - HS Walk or HS Hold Practice MIN 2 - 100m Run @ 50% EFFORT WOD 6 SETS AMRAP x 3 MINUTES 5 HSPU or push ups 10 Slam Ball (30/20)|(20/10) 50m Sprint -Rest 1:00 b/t each AMRAP- PUREFIT STRENGTH/SKILL:  EMOMx6 MIN 1 : :30-45 sec handstand hold on box MIN 2:  :30-45 sec shuttles or bike/ski/row WOD 4 SETS OF AMRAP x 3 5 Pushups 10 SlamBalls 5 Shuttles MWOD 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. Post-WOD: Foam roll high hip- lie on your side with foam roller on the high hip/glute.  Scissor kick legs, placing bottom leg in back on top leg in front. Keep bottom, back leg straight and behind you at all times.  Slowly roll forward from the glute to the front of the hip/high hip flexors. Roll back and forth moving slowly down the leg to the upper quadriceps.  2 minutes each leg.