Power Clean + Front Squat + Push Jerk Build to a Heavy Complex “Wise Men” AMRAP 3: Macho Man (135/95) Rest 3 Minutes AMRAP 3: Macho Man (155/105) Rest 3 Minutes AMRAP 3: Macho Man (185/135) 1 Macho Man Complex: 3 Power Cleans, 3 Front Squats, 3 Push Jerks  PUREFIT: AMRAP x 12 7 DB Push-Press 9 Cal. Bike 12 Lunges MWOD: PreWOD:  3 minute squat - lower into a good squat(feet 0-15 degrees, feet screwed into the ground, arches up and not flattened into the ground, knees out, chest up).  You can use the squat rack for assistance. Spend 3 minutes oscillating in the squat position. Play around. Push knees out, rock back and forth, rock laterally.  Drop on knee pick it up, drop other knee, resume squat position. Spend 3 minutes mobilizing this position actively. PostWOD:  First Rib Mobilization- hold lacrosse ball on rack, keeping back flat lean forward to about 90 degrees of hip flexion, then place lacrosse ball in high trap near neck. Floss by moving arm up, back and out. Move lacrosse ball from base of neck to mid clavicular line. Smash until you find a sore or tight spot, then floss. Push the weight of your body into the lacrosse ball as you smash and floss.  Variation - tennis ball on PVC pipe or lacrosse ball on rack while lying supine.