30 Min AMRAP
30 Alt DB Power Snatch
22.5/15kg
30 DB Step Ups 20”
22.5/15kg
25/20 Calorie Row
20 Pull-Ups
1-minute rest
ALTERNATIVE:
30 Min AMRAP
30 Kettlebell Snatch
24/16kg
30 KB Step Ups 24”
24/16kg
25/20 Calorie Row
20 Chest to Bar Pull Ups
1-minute rest
At completion any WODs you complete: 20 Down ups 21 Full sit ups (For the year, 2021) BODYWEIGHT at home Leg gains. 5rounds 20 Calf raise (flat foot to tip toes, feet together) 15 Glute Brid
At completion any WODs you complete: 20 Down ups 21 Sit ups (For the year, 2021) BODYWEIGHT at home Emom 16mins Odd- 8 Burpee Tuck Jumps Even - 12 Sit ups GYMNASTICS at home 5 Rounds 50
At completion any WODs you complete: 20 Down ups 21 Full sit ups (For the year, 2021) BODYWEIGHT at home 5 x 50 Air Squats 1 min rest between Every 2mins: 5 Press ups 5 Squat Jumps GYMNAST