WOD 4 min AMRAP 10 DL (225/185) (185/155) 10 Box Jump 24/20 -2 min rest 4 min AMRAP 10 goblet squats 55/35 10 Burpees -2 min rest 4 min AMRAP 10 box step ups 10 sit ups PUREFIT 3 min AMRAP 10 DL 10 Step Up -1 min rest 3 min AMRAP 10 goblet squats 10 Burpees -1 min rest 3 min AMRAP 10 sec squat hold- hover over box if necessary 10 sit ups MOBILITY PreWOD:  10 Eagles + 10 Scorpions + 10 Supermans + 10 Glute Ham Bridges PostWOD: KB Quad smash - Grab a medium to heavy kettlebell or medicine ball.  While sitting, place the KB on your quad above the knee.  Contract the quad and inhale for 4 seconds, then relax the quad and exhale for 8 seconds.  Continue the cycle until  you can relax completely under the weight. If you can relax completely on the first try, then push down and twist the KB, contract and relax as described above. Once you are able to relax completely with the above movements, move up the quad. Don't spend more than 90-120 seconds on each spot.  If time allows, spend up to 5 minutes on each side.