WOD:

#wet floor

AMRAP 20:

75 Wallballs (20/14)

60/45 Calorie Row

45 Toes to Bar (Scale to Hanging Knee Raise or Dead Bugs – No Ab Mats)

30 Burpee Box Jump Over (24″/20″)

15 Ring Muscle-Ups (Scale to C2B/Pullups or Ring Rows + 15 Bench Dips

CASHOUT:

#body armor

3 Sets of 8:
Alternating Dumbbell Snatch -build in load to a heavy set of 8 (4 each side)

3 Sets of 8:
Romanian Deadlift – these are deadlifts where the barbell is lowered from the top as closely to the ground between repetitions, *but does not actually touch the ground*.

#midline

3 Sets: :30s on, :30s off – Hollow Rocks or Hold  Rx+GHD Sit-Ups  

2 Sets: :30s on, :30s off – Banded Good Mornings  Rx+Hip Extensions

1 Set: 1:00 on,Hollow Rocks or Hold  Rx+ GHD’s