WOD:

#hangnail

AMRAP 16:

30 Dumbbell Hang Clean and Jerks (50/35)

25/18 Calorie Assault Bike

20 Barbell-Facing Burpees

15 Deadlifts (245/165) Rx+275/185lbs

On the dumbbell hang clean and jerks, athletes complete 5 reps on a single side, before alternating.

CASHOUT:

#midline

Not for Score, 2 Rounds:

:30s Single Arm OH Hold (left arm) 

15 Weighted Ab Mat Sit ups (Rx+GHD Sit-Ups)

:30s Single Arm OH Hold (right arm)

15 GHD Sit-Ups

:30s Double KB FR Hold

15 GHD Sit-Ups