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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