AMRAP 20: 200 Meter Run 20/14 Calorie Row 20 Kettlebell Swings (53/35) 20 Wallballs (20/14) The weighted movements, the kettlebell swings and wallballs, should be completed at a weight that athletes are capable of moving for 30+ unbroken repetitions when fresh. If unable to run, then: 14/10 Calorie Assault Bike PureFit: AMRAP 15: 200 M Run/7 Cal Bike 200 M Row 10 KBS 10 Wallball MWOD: PreWOD: Banded Hurdler- Place band on rack at floor level.  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 overextend your back. To prevent this, keep the glutes on the banded hip squeezed during the exercise. PostWOD:  Glute Smash and Floss:  With a lacrosse ball, position ball on side of hip.  While tacking down tissue, externally rotate leg and drop knee to mat and then back to knee to ceiling.  In addition, you can slowly try rolling side to side across glute, while flossing. Two minutes per glute.