CFC EMOM x 10 Min 1: AMRAP of 3 Up-Downs + 3KBS (55/35)(35/25) Min 2: Row/Ski/Bike for max cals. Rest 3 min. EMOM x 10 Min 1: AMRAP of 3 Jump Sqts + 3 Sit-Ups Min 2: Max Cals. PureFit EMOM x 10 Min 1: AMRAP of 3 Up-Downs + 3KBS (55/35)(35/25) Min 2: Row/Ski/Bike for max cals. Rest 3 min. EMOM x 10 Min 1: AMRAP of 3 Jump Sqts + 3 Sit-Ups Min 2: Max Cals. MWOD PreWOD: Anterior Hip Prep- Band on rack and then put band on your high hip.  Banded leg is kneeling down in lunge. Engage glutes, on and off 20 times.  You are going to allow torso to move forward and into deeper lunge than we typically do for this exercise, but keep glutes engaged, 20 pulses forward to end range.  PostWOD:  KB Quad smash - this is great to do after all of the box jumps, squats and rowing today.  Grab a medium to heavy kettlebell or medicine ball. While sitting, place the KB on your quad above the knee.  Contract the quad and inhale for 4 seconds, then relax the quad and exhale for 8 seconds. Continue the cycle until  you can relax completely under the weight. If you can relax completely on the first try, then push down and twist the KB, contract and relax as described above. Once you are able to relax completely with the above movements, move up the quad. Don't spend more than 90-120 seconds on each spot.  If time allows, spend up to 5 minutes on each side.