Strength/Skill ON A 12:00 RUNNING CLOCK... Establish 10RM Push Press* *Max 2 attempts at 10RM Workout EVERY 4:00 x 3 SETS 15 Toes to bar/knees to elbows/med ball sit ups 20 Push Press (115/75)|(75/55) 30 Box Jump (20 or less) OPTIONAL FINISHER FOR TIME* Hit a 4th Set of the Workout! *Rest at least 3:00 minutes after the end of the workout, then hit a 4th & final set! PureFit 12 Min AMRAP 10 Med Ball Situps 15 DB Push Press 20 Box Step Ups *Optional Finisher after WOD:  3 Min Plank, rest as needed. MWOD PreWOD:  Posterior shoulder capsule mobilization:  Lie on your back with 25 or 35# KB in one hand  with arm extended and shoulder at 90 degrees(flexion).  Allow the KB to push the humerus through the back of your shoulder.  Gently rotate the hand in and out. Spend 1-2 minutes on each side. PostWOD:  Psoas Smash with a lacrosse ball: The Psoas is a big muscle that crosses from your diaphragm and lumbar vertebrae to your pelvis and leg.  Laying flat on your back, position ball a couple of inches to the outside of belly button, then use both hands to push ball into abs. Once you are smashing the Psoas, start to floss around the underlying belly tissue under ball. Then drop knee and move knee from side to side.  The goal is to find tender tissue, tack tissue down and then floss. 30 seconds on each tender tissue, breathe.