GPP 5 Rounds, On the 4:00 12 Pull-ups 15 Alternating Dumbbell Snatches (35/25) 18/12 Calorie Bike PERFORMANCE 5 Rounds, On the 4:00 12 Pull-ups 15 Alternating Dumbbell Snatches (50/35) 18/12 Calorie Bike OPEN 5 Rounds, On the 4:00 12 Pull-ups 15 Alternating Dumbbell Snatches (50/35) 18/12 Calorie Bike
GPP 21 – 15 – 9 Calorie Bike Thrusters (75/55) 15 – 12 – 9 Calorie Row Hang Squat Cleans (75/55) 12 – 9 – 6 Burpees Overhead Squats (75/55) PERFORMANCE 21 – 15 – 9 Calorie Bike Thrusters (95/65) 15 – 12 – 9 Calorie Row Hang Squat Cleans (95/65) 12 – 9 – 6 Burpees Over the Bar Overhead Squats (95/65) OPEN 21 – 15 – 9 Calorie Bike Thrusters (95/65) 15 – 12 –
GPP Teams of 2: AMRAP 25: 3 Kettlebell Swings, 3 Box Jump Overs, 3 Wallballs 6 Kettlebell Swings, 6 Box Jump Overs, 6 Wallballs 9 Kettlebell Swings, 9 Box Jump Overs, 9 Wallballs ….. Kettlebell: (53/35) Box Jump Overs (24/20) Wallballs (20/14) PERFORMANCE Teams of 2: AMRAP 25: 3 Kettlebell Swings, 3 Box Jump Overs, 3 Wallballs 6 Kettlebell Swings, 6 Box Jump Overs, 6 Wallballs 9 Kettlebell Swings, 9 Box Jump Overs, 9 Wallballs ….. Kettlebell: (53/35) Box
GPP 5 Rounds of: AMRAP 4: 30/20 Calorie Row 30/20 Calorie Bike AMRAP 10 Meter Shuttles rest 4 minutes PERFORMANCE 5 Rounds of: AMRAP 4: 30/20 Calorie Row 30/20 Calorie Bike AMRAP 10 Meter Shuttles rest 4 minutes OPEN 5 Rounds of: AMRAP 4: 30/20 Calorie Row 30/20 Calorie Bike AMRAP 10 Meter
GPP Hang Power Snatch Heavy Single AMRAP 9: 10 Hang Power Snatches (75/55) 60 Single Unders PERFORMANCE Hang Squat Snatch Heavy Single AMRAP 9: 10 Hang Squat Snatches (75/55) 30 Double Unders OPEN Hang Squat Snatch Heavy Single AMRAP 9: 10 Hang Squat Snatches (75/55) 30 Double Unders
GPP 6 Rounds: 21 AbMat Sit-Ups 15 Calorie Row 9 Dumbbell Strict Press (35/25) PERFORMANCE 6 Rounds: 21 AbMat Sit-Ups 15 Calorie Row 9 Dumbbell Strict Press (50/35) OPEN 6 Rounds: 21 AbMat Sit-Ups 15 Calorie Row 9 Strict Handstand Push-ups
GPP 21 – 15 – 9 Reps for time: Power clean (115lbs/75lbs) Push jerk (115lbs/75lbs) Burpee over the bar PERFORMANCE 21 – 15 – 9 Reps for time: Power clean (115lbs/75lbs) Push jerk (115lbs/75lbs) Burpee over the bar OPEN 21 – 15 – 9 Reps for time: Power clean (115lbs/75lbs) Push jerk (115lbs/75lbs) Burpee over
GPP Teams of 3: AMRAP 20: 50 Strict Pull-Ups 75 Bench Press (95/65) 100/70 Calorie Bike PERFORMANCE Teams of 3: AMRAP 20: 50 Strict Pull-Ups 75 Bench Press (135/95) 100/70 Calorie Bike OPEN Teams of 3: AMRAP 20: 50 Strict Pull-Ups 75 Bench Press (135/95) 100/70 Calorie Bike
GPP For Time: 200 Single Unders 50 Abmat Sit-ups 25 Med-ball Squat Cleans (20/14) 160 Single Unders 40 Abmat Sit-ups 20 Med-ball Squat Cleans (20/14) 120 Single Unders 30 Abmat Sit-ups 15 Med-ball Squat Cleans (20/14) 80 Single Unders 20 Abmat Sit-ups 10 Med-ball Squat Cleans (20/14) 40 Single Unders 10 Abmat Sit-ups 5 Med-ball
GPP 3-Position Power Snatch Build to a Heavy Complex AMRAP 3: 15/12 Calorie Bike 12 Power Snatches (65/45) Rest 3:00 AMRAP 3: 15/12 Calorie Bike 8 Power Snatches (75/55) Rest 3:00 AMRAP 3: 15/12 Calorie Bike 4 Power Snatches (95/65) PERFORMANCE 3-Position Power Snatch Build to a Heavy Complex AMRAP 3: 15/12 Calorie Bike