CFC: Every 3:00 for 7 sets: 200m Run/Row/Ski + 30 DU's + 15 HSPU or 15 DB Press PureFit: Every 3:00 for 5 sets: 200m Run/Row/Ski + 15 Step- Ups + 10 DB Press MWOD: PreWOD- Banded Heel Cord - Place small to medium sized band low on the rack.  Place band around the ankle. Step away from the rack to create tension.  Keep the entire foot in contact with the ground and your foot straight. Drive your knee forward over the toes.  Oscillate in and out of end range. Or place forefoot up on a plate and drive knee over toes, oscillating in and out of end range.  Spend 1 minutes on each side. PostWOD- 1st Rib Mob: 1 min per shoulder