“Wiped Clean” 5 Rounds, On the 4:00 30 Air Squats 20/15 Calorie Row or 200m Run 7 Clean and Jerks (115/80) PureFit 4 rds 10 wallball 10 cal row 10 box jumps or step ups   Mobility WOD: 1)Shoulder internal rotation mobilization -  lie on your back. Drive heels into the mat, bridge hips up and push shoulders to back of their sockets. Slide both hands underneath your lower back with hands towards the floor.  Slowly lower hips towards floor and low back into hands.  Contract and relax as well as oscillate in and out of end range tension. DO NOT roll shoulders forward. Keep shoulder externally rotated at all times.  If your shoulders roll forward, stop stretch and start over from the beginning.  2 minutes. 2) Hip capsule external rotation - Kneel with hands and knees on floor.  Load your weight over left knee, keeping femur vertical. Spend 45-60 seconds here. With head of femur reset to back of the capsule, swing left leg across body. Pin left leg in place with right knee. Keep majority of your weight over left knee, drop left hip towards ground and try to "drive femur through side of your butt". Spend 1 minute on this position. Then crawl forward to mobilize tissue in the front of the hip.  Spend 45-60 seconds here. Repeat on other leg.