HOME-WOD "Three Peat" Part A:  On the 0:00  3 Rounds 20 Jumping Lunges 20 Single Arm Hang DB/KB Snatches Part B:  On the 7:00  3 Rounds 20 Airsquats 20 Single Arm DB/KB Power Clean Part C:  On the 14:00  3 Rounds 20 Single Arm Dumbell Thrusters 20 KB/DB Rows *On all dumbell/KB movements, alternate hands every 5 reps **For no equipment options:  use an Odd-Object to do snatch, clean, thruster ***odd objects-be creative, use filled water bottle, gallon of water, large can of tomato sauce, brick, rock, ski boot, filled back-pack. 6:00am Click Here for link 8:30am Click Here for link 5:00pm Click Here for link MWOD PreWOD: 3 minute squat - lower into a good squat(feet 0-15 degrees, feet screwed into the ground, arches up and not flattened into the ground, knees out, chest up).  Spend 3 minutes oscillating in the squat position. Play around. Push knees out, rock back and forth, rock laterally.  Drop on knee pick it up, drop other knee, resume squat position. Spend 3 minutes mobilizing this position actively. PostWOD:  Sitting Glute Smash - Sit on a foam roller or a lacrosse ball(ball under left butt cheek).  Place the left ankle above the right knee. Lean towards your left and smash the tissue hunting for sore spots.  If you find a really sore spot, contract and relax the glutes for 4 and 8 seconds respectively for 3 cycles. Spend a minute on each side.