5 Rounds: 20/15 Calorie Row or 10 Burpees 10 Thrusters (115/80)(95/65)(75/55)   MWOD: 1)Banded wrist distraction-Place a band around the right wrist. Slide the wrist away from the rack to create tension in the band. Tack the base of the right hand to the mat with the left hand. Block right wrist with left hand, lock out elbow, and extend right arm over right hand. Floss in and out of the end range as well as externally rotate the forearm until you feel hand in the joint or for 2 minutes. Switch sides. 2) Banded Hurdler - Keep band at same height on rack from previous exercise.  Hook band around leg at the crease of your butt. Get into a hurdler position on the mat with banded hip being back leg. Rotate upper body away from the leg and hip you are mobilizing. Do not over extend your back. To prevent this, keep the glutes on the banded hip squeezed.