Workout DEATH BY (7:00 Cap).... 6 Russian KB Swings (70/53)|(53/35) Reps increase by 6 every minute. 6-12-18...and so on -Rest 3:00- DEATH BY (7:00 Cap)... 5 Up-Down Box Jump Over (20) Reps increase by 5 every minute. 5-10-15...and so on -Rest 3:00- DEATH BY (7:00 Cap)... 4 Kipping Pull-Ups (C2B Optional) Reps increase by 4 every minute. 4-8-12...and so on *7:00 Cap on all "Death By" Rounds. If fail before 7 completed rounds, drop down at least 2 levels from where you failed and then continue. OPTIONAL FINISHER:  2 minutes of continuous walking lunge PureFit 14 Min AMRAP 2,4,6,8... Russian KBS 2,4,6,8... Burpee Box Step Up 2,4,6,8...Pullups/Ringrows -Each round reps increase by 2- OPTIONAL FINISHER FOR TIME:  200 M Walking Lunge MWOD Pre-WOD: Superfriend Calf Smash:  Using a foam roller, start at the achilles and have your friend apply pressure and you then roll your leg from side to side, clearing one section of tissue at a time.  Slowly work your way up to the knee, focusing on the areas that may have tender tissue. Post-WOD: Calf box stretch - using a box, rack or the wall, stretch the achilles.  Stand close to the box or wall, place on foot flat against the box and slide heel to the floor.  Keeping knee soft, lean forward and hold stretch for 30 seconds. Repeat with knee bent. Take 1-2 steps away from box/wall. Place same foot flat against the box/wall and slide heel to the floor.  Lean body forward and hold stretch for 30 seconds. Repeat with bent knee. Repeat the whole sequence on the other side