CrossFit WOD

Every minute, on the minute for 20 minutes perform:

3 Power Cleans (use ~50% of 1RM) 
6 Kettlebell Swings ( 53/70#)

Wendler 5/3/1

Complete the Deadlift and Shoulder Press.  If already done with all four lifts, work on clean and jerk form.

Mobility

You have to love any movement that feels like your groin getting attacked by aliens.