AMRAP 4: 27/21 Calorie Row 21 Power Cleans (135/95) 15 Box Jumps (24/20) rest 4 minutes AMRAP 4: 27/21 Calorie Row 21 Power Cleans (115/80) 15 Box Jumps (24/20) rest 4 minutes AMRAP 4: 27/21 Calorie Row 21 Power Cleans (95/65) 15 Box Jumps (24/20) PureFit AMRAP x 3:00 - 3 Rounds 15 Cal Row/Bike 12 Med Ball Cleans 9 Box Step Ups *Rest 3 Min MWOD: PreWOD:  Posterior chain floss- wrap a band high around your hip and step forward to create tension.  Place banded leg slightly in front of free leg. Fold forward at hips keeping belly and back straight.  Keep chest in contact with thigh as much as possible. Place hands on the ground. Straighten banded leg as far as possible and drive hips up.  Floss by flexing/extending your knee while weight is in your heel. Do 15 reps each side, make sure you are involving quad, hamstring, calf. Post WOD:  Foot Lacrosse ball smash -Take your shoes off. Place a lacrosse ball under the base of your toes.  Plant your heel on the floor, then “paint” the base of your toes by running the ball from the 1st to the 5th metatarsal head and back. Repeat for 30 seconds.  Next, run the lacrosse ball from the base of your toes to the your heel. “Paint” your plantar fascia for 30-60 seconds. Last, place your toes on the ground with your heel on the lacrosse ball.  “Paint” your heel back and forth over the lacrosse ball for about 30 seconds. Repeat on the other foot.