Strength/Skill E2MOM x 10 3 Back Squat Wod 3Rds 30 Med Ball Cleans 30 10m Shuttle Runs or 200m Run PureFit: 3Rds 15Med Ball Cleans 15 10m Shuttle Runs or 100m Run Mobility WOD: Pre-WOD - Olympic Wall Squat - Wrap a thick band around your back. Holding band with right hand, wrap around left knee. Then hook band around right knee. Position butt as close as possible to the wall and assume the squat stance. Keep feet as straight at possible. Pull down on knees with hands to increase hip flexion.  Then drive elbows into inside of knees to stretch inner thigh(adductors).  Spend 30-60 seconds in each position. Post-WOD - KB Quad smash -  Grab a medium 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.