Strength/Skill EXTENDED WARM-UP EMOM x 6 MINUTES* MIN 1 - HSPU Strict Skill Development MIN 2 - 3-5 Reps of Deadlift *HSPU practice should be specific based on athlete's level of skill. Build weight on DL toward starting weight for workout. WOD 4 ROUNDS FOR QUALITY* 5 Deadlift (Athlete Choice, Heavy) 10 Strict HSPU or DB Strict Press 20 Sit-ups *Increase weight on the DL every round. Must be performed unbroken and controlled to the ground. Workout is not scored for time. GHD Sit-ups optional. -16:00 Time Cap- PUREFIT EXTENDED WARM-UP MIN 1 - HSPU on Box Skill Development MIN 2 - 5 Reps of Deadlift * Build weight with KB DL toward starting weight for workout. WOD 4 ROUNDS 10 Deadlift 10 on Box HSPU or DB Strict Press 20 Sit-ups MWOD Pre-WOD:  Banded hip flexion and hamstring primer - this not only helps you get into the deadlift starting position, but actives the hamstrings for deadlifts and step ups.  Place medium band on the rack about a foot off the floor. Lie on your back on place band high in the hip. Scoot back to create tension. Using your hands bring your banded side knee into your chest, relax and repeat 15-20 times.  Then do 15 hamstring lockouts(place opposite hand on banded side foot, keep thigh in chest, straighten banded leg as much as possible, relax. Repeat 15 times). Switch sides. Post-WOD: If hamstrings are tight: Monkey Bar of Death:  set up barbell about mid thigh on squat rack. Put one leg over bar, resting leg on bar into high hip area, near insertion of hamstring.  When you find tender tissue, straighten your leg. As you bend leg shift weight side to side. 2 minutes per leg If shoulders are tight: Thoracic Spine Lacrosse Ball Smash - Lie on your back with lacrosse ball on high trapezius(next to spine where neck and torso meet). Place the plate or medicine ball on your chest. Wrap arms around plate or ball.  Place feet flat on the floor and bridge hips up. Bring same side arm into the overhead position with thumb pointed towards the floor.Spend about a minute smashing tissues with arm biased in overhead position and also do shoulder shrugs with arm stretched out by hip. Then move lacrosse ball down an inch and repeat.  Repeat whole sequence on the other side.