WOD AMRAP x 15 MINUTES 2 Rope Climb 25 Hang Muscle Snatch (75/55)|(45/35) 75 Double Under (Score is Rounds + Reps) FINISHER 3 SETS* 20 Banded Face Pulls 20 Banded Tricep Pull Down 20 Alt. V-Ups *All sets should be performed with a light or moderate band. PureFit AMRAP x 15 MINUTES 8 Med Ball Situps 16 Alternating DB Snatch (75/55) 32 Single Jump Rope FINISHER 3 SETS* 15 Banded Face Pulls 15 Banded Tricep Pull Down 15 Alt. V-Ups *All sets should be performed with a light or moderate band. MWOD Pre-WOD: Anterior shoulder smash with barbell - Lying on your back, place the sleeve of the barbell where the shoulder and chest meet.  With shoulder and elbow at 90 degrees, push palm to the floor, return to starting position, repeat. You may place your foot on the barbell for added tension. Roll the end of the barbell around to work on sore spots.  Spend at least 2 minutes on each shoulder Post-WOD:  Triceps Smash - Place barbell in a squat rack.  Smash and floss tricep from the elbow to mid upper arm. Add weight to arm,if needed, by placing a small medicine ball or kettlebell on the arm.  Floss by internally and externally rotating your forearm and your entire arm. If the barbell is too intense, this can be done on a foam roller while lying on the ground. 2 minutes each arm