WOD: 3 Rds: 7 Pull-Ups 7 Thrusters (95/65) Rest 1:00 3 Rds: 5 Pull-ups 5 Thrusters (95/65) Rest 1:00 3 Rds: 3 Pull-Ups 3 Thrusters (95/65) *This WOD is to be done at a very high intensity.  Goal is under 7 min. Finisher: 4 Rds: 1:00 Plank 20 Super-Mans PureFit: 3 Rds: 7 Pull-Ups 7 Squat Jumps Rest 1:00 3 Rds: 5 Pull-ups 5 Squat Jumps Rest 1:00 3 Rds: 3 Pull-Ups 3 Squat Jumps Finisher: 5 Rds: 1:00 Plank 12 Super-Mans At Home:  Sub Rows for Pull-ups.  Can use odd objects for thrusters. Warm-Up 3 rounds: 10 beat swings on pull ups bar 5 up downs 10 side lunges 5 up downs Post Mobility WOD: Barbell Smash:  Smash Anterior Shoulder Tissue, 1 min each side + Smash Quad and IT band, 1 min each leg