GPP AMRAP 5: 15-12-9 Calorie Row Power Snatch (75/55) rest 5 minutes AMRAP 5: 15-12-9 Calorie Bike Clean and Jerks (75/55) PERFORMANCE AMRAP 5: 15-12-9 Calorie Row Power Snatch (95/65) rest 5 minutes AMRAP 5: 15-12-9 Calorie Bike Clean and Jerks (95/65) OPEN AMRAP 5: 15-12-9 Calorie Row Power Snatch (95/65) rest 5
GPP 4 Rounds: 27/21 Calorie Bike 21 Kettlebell Swings (53/35) 15 Kettlebell Goblet Squats (53/35) PERFORMANCE 4 Rounds: 27/21 Calorie Bike 21 Kettlebell Swings (53/35) 15 Kettlebell Goblet Squats (53/35) OPEN 4 Rounds: 27/21 Calorie Bike 21 Kettlebell Swings (53/35) 15 Kettlebell Goblet Squats (53/35)
GPP AMRAP 30: 500 Meter Row 400 Meter Run 3 Rounds of “Cindy” 1 Round of “Cindy”: 5 Pull-ups, 10 Push-ups, 15 Air Squats PERFORMANCE AMRAP 30: 500 Meter Row 400 Meter Run 3 Rounds of “Cindy” 1 Round of “Cindy”: 5 Pull-ups, 10 Push-ups, 15 Air Squats OPEN AMRAP 30: 500 Meter
GPP 4 Rounds: 21 Deadlifts (95/65) 15 Box Jump Overs (24/20) 9 Push Jerks (95/65) PERFORMANCE 4 Rounds: 21 Deadlifts (135/95) 15 Box Jump Overs (24/20) 9 Push Jerks (135/95) OPEN 4 Rounds: 21 Deadlifts (135/95) 15 Box Jump Overs (24/20) 9 Push Jerks (135/95)
GPP AMRAP 20: Teams of 2: 3 Wall Balls (20/14) 3 Kettlebell Swings (53/35) 3 Calorie Row Next round is 6’s, then 9’s, etc… Partners complete full rounds PERFORMANCE AMRAP 20: Teams of 2: 3 Wall Balls (20/14) 3 Kettlebell Swings (53/35) 3 Calorie Row Next round is 6’s, then 9’s, etc… Partners
GPP Squat Clean Build to Heavy Single followed by… 2 Rounds: 400 Meter Run 21/15 Calorie Bike 12 Squat Cleans (95/65) PERFORMANCE Squat Clean Build to Heavy Single followed by… 2 Rounds: 400 Meter Run 21/15 Calorie Bike 12 Squat Cleans (115/80) OPEN Squat Clean Build to Heavy Single followed by…
GPP AMRAP 4: 27 Calorie Row 27 Burpees 27 Pull-ups rest 4 minutes AMRAP 4: 21 Calorie Row 21 Burpees 21 Toes to Bar rest 4 minutes AMRAP 4: 15 Calorie Row 15 Burpees 15 Pull-ups PERFORMANCE AMRAP 4: 27 Calorie Row 27 Burpees 27 Chest to Bar Pull-ups rest 4 minutes AMRAP
GPP Power Snatch Build to Heavy Single followed by… AMRAP 6: 6 Power Snatches (95/65) 18 Bar Hop Overs PERFORMANCE Power Snatch Build to Heavy Single followed by… “Isabel” For Time: 30 Power Snatches (135/95) OPEN Power Snatch Build to Heavy Single followed by… “Isabel” For Time: 30 Power Snatches (135/95)
GPP 50 AbMat Sit-Ups, 200m Run, 100m Sled Push 40 AbMat Sit-Ups, 200m Run, 100m Sled Push 30 AbMat Sit-Ups, 200m Run, 100m Sled Push 20 AbMat Sit-Ups, 200m Run, 100m Sled Push 10 AbMat Sit-Ups, 200m Run, 100m Sled Push PERFORMANCE 50 AbMat Sit-Ups, 200m Run, 100m Sled Push 40 AbMat Sit-Ups, 200m Run, 100m Sled Push 30 AbMat Sit-Ups, 200m Run, 100m Sled Push 20 AbMat Sit-Ups, 200m Run, 100m Sled
GPP Teams of 3: 100/70 Calorie Bike 100 Box Jump Overs (24/20) 100 Thrusters (95/65) 100 Chest to Bar Pull-Ups 100 Thrusters (95/65) 100 Box Jump Overs (24/20) 100/70 Calorie Bike PERFORMANCE Teams of 3: 100/70 Calorie Bike 100 Box Jump Overs (24/20) 100 Thrusters (95/65) 100 Chest to Bar Pull-Ups 100 Thrusters (95/65) 100