GPP Deadlift Build to a Heavy Set of 3 AMRAP 7: Wallballs (14/10) On the Minute – 5 Deadlifts (155/105) PERFORMANCE Deadlift Build to a Heavy Set of 3 AMRAP 7: Wallballs (20/14) On the Minute – 5 Deadlifts (225/155) OPEN Deadlift Build to a Heavy Set of 3 AMRAP 7: Wallballs (20/14)
GPP AMRAP 18: 21/15 Calorie Row 18 Jumping Lunges 15 AbMat Sit-ups 12 Hand-Release Push-ups PERFORMANCE AMRAP 18: 21/15 Calorie Row 18 Jumping Lunges 15 AbMat Sit-ups 12 Hand-Release Push-ups OPEN AMRAP 18: 21/15 Calorie Row 18 Jumping Lunges 15 AbMat Sit-ups 12 Hand-Release Push-ups
GPP 3 Rounds: AMRAP 3: Calorie Bike AMRAP 2: Power Snatch (75/55) AMRAP 1: Pull-ups Rest 2:00 PERFORMANCE 3 Rounds: AMRAP 3: Calorie Bike AMRAP 2: Power Snatch (95/65) AMRAP 1: Pull-ups Rest 2:00 OPEN 3 Rounds: AMRAP 3: Calorie Bike AMRAP 2: Power Snatch (95/65) AMRAP 1: Pull-ups Rest 2:00
GPP Clean and Jerk Build to a Heavy Single AMRAP 10: 50 Burpees 200 Single Unders 30 Clusters (75/55) PERFORMANCE Clean and Jerk Build to a Heavy Single AMRAP 10: 50 Lateral Barbell Burpees 100 Double Unders 30 Clusters (115/80) OPEN Clean and Jerk Build to a Heavy Single AMRAP 10: 50 Lateral
GPP AMRAP 5 200’ Walking Lunge (Bodyweight) 50 Sit-ups Max Calorie Row rest 5 minutes AMRAP 5 100’ Dumbbell Walking Lunge (35’s/25’s) 50 Sit-ups Max Calorie Row rest 5 minutes AMRAP 5 200’ Walking Lunge (Bodyweight) 50 Sit-ups Max Calorie Row PERFORMANCE AMRAP 5 200’ Walking Lunge (Bodyweight) 50 Sit-ups Max Calorie Row rest 5
GPP AMRAP 18: 18/12 Calorie Row 15 Wallballs (14/10) 12 Dumbbell Snatches (35/25) 9 Toes to Bar PERFORMANCE AMRAP 18: 18/12 Calorie Bike 15 Wallballs (20/14) 12 Dumbbell Snatches (50/35) 9 Toes to Bar OPEN AMRAP 18: 18/12 Calorie Bike 15 Wallballs (20/14) 12 Dumbbell Snatches (50/35) 9 Toes to Bar
GPP Push Press 5 Sets of 3 For Time: 50/35 Calorie Row 40 Kettlebell Swings (53/35) 30 Push Press (75/55) 40 Kettlebell Swings (53/35) 50/35 Calorie Row PERFORMANCE Push Press 5 Sets of 3 For Time: 50/35 Calorie Row 40 Kettlebell Swings (53/35) 30 Push Press (115/80) 40 Kettlebell Swings (53/35) 50/35 Calorie Row
GPP “Elizabeth” 21-15-9: Squat Cleans (95/65) Burpees PERFORMANCE “Elizabeth” 21-15-9: Squat Cleans (135/95) Box dips OPEN “Elizabeth” 21-15-9: Squat Cleans (135/95) Ring dips
GPP Teams of 3 AMRAP 25: 150/120 Calorie Bike 75 Thrusters (75/55) 10 Rope Climbs 150/120 Calorie Bike 75 Power Snatches (75/55) 10 Rope Climbs 150/120 Calorie Bike 75 Clean and Jerks (95/65) 10 Rope Climbs PERFORMANCE Teams of 3 AMRAP 25: 150 Calorie Bike 75 Thrusters (95/65) 10 Rope Climbs 150 Calorie Bike 75
GPP Teams of 3 AMRAP 25: 150/120 Calorie Bike 75 Thrusters (75/55) 10 Rope Climbs 150/120 Calorie Bike 75 Power Snatches (75/55) 10 Rope Climbs 150/120 Calorie Bike 75 Clean and Jerks (95/65) 10 Rope Climbs PERFORMANCE Teams of 3 AMRAP 25: 150 Calorie Bike 75 Thrusters (95/65) 10 Rope Climbs 150 Calorie Bike 75