A. Group warm up
B. WOD demo
C. 12 minute AMRAP
14 dumbbell hang split cleans 40/25
7 pull-ups
14 dumbbell squats *one db per shoulder
Reduce the weight and reps if needed on the split clean, so your landing the split maintaining balance. Modify the pull-up with ring rows, negatives, sacps.
*to really challenge yourself, change front foot in landing position of split each rep
D. Strength
4 attempts at max L sit hold
*can use boxes, benches, or stack of weights
E. Cool down
Source: Workout Of The Day
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