STRENGTH 1-1-1-1-1 Back Squat* *Start moderate-heavy and build to heaviest single rep. WORKOUT 3 ROUNDS FOR TIME 400m Run/Row/ski 15 Front Squat (135/95)|(95/65) -12:00 Hard Cap- OPTIONAL COOL DOWN FOR RECOVERY/MOB 3:00 Recovery Pace Bike 3:00 Foam Rolling Upper Back / Shoulders PureFit STRENGTH: 3-3-3 Build to a moderate-heavy 3 rep goblet squat 4 ROUNDS FOR TIME 300m Run/Row/ski 10 Goblet Squat -14:00 Hard Cap- OPTIONAL COOL DOWN FOR RECOVERY/MOB 3:00 Recovery Pace Bike 3:00 Foam Rolling Upper Back / Shoulders MWOD Pre-WOD: Anterior and Posterior Ankle mobilization- Place band around ankle.  Step away from rack to create tension. Kneel down with banded knee towards ceiling and other knee/shin flat on floor. Place med ball or kettlebell on knee of banded ankle, if added tension is needed. Rock back and forth, in and out while not allowing arch of foot to collapse. Rock forward over big toe then 5th toe. Repeat on same leg facing towards rack. 1 min each position. Repeat on other side Post-WOD: as above