warm-up

1 min. plank hold

10-15 hip extension

10-15 sit-ups

10-15 squats

10-15 push-ups

10-15 chain breakers

2-3 rounds

 

WOD

6 split clean (50 lb db)scale down if needed

10 ring dips(do regular dips or jumping dips if no rings)

20 min AMRAP