Strength/Skill ON A 8:00 RUNNING CLOCK... Practice Gymnastic Kipping Pull-up Progression... Controlled Kip Dynamic Kip Kip + Knees-Up Single Pull-up 2 Kip - 1 Pull-up - 2 Kip Connected Kipping Reps WOD 3 SETS 30 DB/KB Hang Squat Clean (50/35)|(35/20) 30 Pull-ups or Ring Rows 800m Run/Row/ski -Rest 1:30 b/t Sets-  (Score is Each Set for Time) *Workout is the DB variation of the Hero Workout "Badger" PureFit 3 SETS 20 DB/KB Hang Squat Clean (50/35)|(35/20) 20 Pull-ups or Ring Rows 500m Run/Row/ski -Rest 1:30 b/t Sets-  (Score is Each Set for Time) MWOD PreWOD:  Shoulder Capsule Mobilization:  Using a lighter kettlebell, lay on your back.  With right hand, push the KB into air, full extension.  Elevate hips in the air, move shoulder blades out of the way, pull right shoulder to the mat ( similar to bench press position) Keeping midline engaged, lower hips to the ground.  There should be no space between shoulder and mat. To keep your elbow straight, take left hand and brace right elbow. With shoulder pulled to the back of your capsule externally rotate your hand slowly, then rotate internally. PostWOD: Barbell Sink Mobilization - Place a barbell in a rack about waist high. Grab the barbell with one hand. Rotate away from the barbell then grab the barbell with the other hand. Move your hands as close together as possible without losing shoulder position(shoulders down and back).  Keeping the shoulders back, straighten the arms, step forward and lean forward. To increase tension, bend knees/lunging down. The goal is to get your shoulders at the same level as the barbell without losing shoulder position. Stretch for 3 sets of 30 seconds. If you are really tight contract the chest and shoulders for 4 seconds, relax for 8 seconds for 3 rounds then stretch.  This is a global mobilization and will stretch what is tight: pecs, anterior shoulder muscles, etc.