AMRAP: 30min 10/8 Calorie Bike or Row 10/10 Single Arm Deadlift 10/10 Single Arm Push-Press 20 Deadbugs :30 Bar Hang 1:00 Push-up Plank PureFit: AMRAP: 20min 10/8 Calorie Bike or Row 10/10 Single Arm Deadlift 10/10 Single Arm Push-Press 20 Deadbugs :30 Bar Hang :30 Push-up Plank Mobility WOD: Pre-WOD - Downward facing dog, chaturanga, cobra. Repeat 5 times. Post-WOD - Barbell Forearm Smash: Lie on your side with the barbell sleeve just below the elbow.  Turn your thumb towards the ground. Floss the tissue by rolling the bar up and down the upper forearm an inch or two while you make a fist, open hand and make circles with your hand. Repeat above with thumb towards the ceiling. Spend 2 minutes on each side.