A. 3 Rounds for quality:

8-10 Ring rows

12 Hip extensions (weighted when needed)

20 Land mine twists (feet planted)

 

B. 6 min. AMRAP:

10 Wall balls shots

30 DU's / 60 SU's

   Rest 5 min. then,

4 rounds for time:

250 m Row

10 Pull-ups