GPP 3 Rounds: AMRAP 4: Row for Calories On the 0:00 – 5 Burpee Box Jump Overs (24/20) On the 1:00 – 4 Burpee Box Jump Overs (24/20) On the 2:00 – 3 Burpee Box Jump Overs (24/20) On the 3:00 – 2 Burpee Box Jump Overs (24/20) Rest 2:00 between rounds PERFORMANCE 3 Rounds:
GPP “Hurricane” 3 Rounds: 800 Meter Run 21 Power Cleans (115/80) PERFORMANCE “Hurricane” 3 Rounds: 800 Meter Run 21 Power Cleans (155/105) OPEN “Hurricane” 3 Rounds: 800 Meter Run 21 Power Cleans (155/105)
GPP Overhead Squat Build to a Heavy Double For Time: 50/35 Calorie Row 27 Pull-Ups 24 Power Snatches (75/55) 21 Overhead Squats (75/55) PERFORMANCE Overhead Squat Build to a Heavy Double For Time: 50/35 Calorie Bike 27 Pull-Ups 24 Power Snatches (115/80) 21 Overhead Squats (115/80) OPEN Overhead Squat Build to a Heavy
GPP Teams of 2 8 Rounds: 400 Meter Row 200 Meter Wreck Bag Run (50/40) Four Rounds Each. Switch After Full Rounds. PERFORMANCE Teams of 2 8 Rounds: 400 Meter Row 200 Meter Wreck Bag Run (50/40) Four Rounds Each. Switch After Full Rounds. OPEN Teams of 2 8 Rounds: 400 Meter Row
GPP Hang Squat Clean Build to Heavy Single AMRAP 8: 3 Hang Squat Clean (75/55) 3 Toes to Bar 6 Hang Squat Clean (75/55) 6 Toes to Bar 9 Hang Squat Clean (75/55) 9 Toes to Bar … Up by (3) reps each round PERFORMANCE Hang Squat Clean Build to Heavy Single
GPP AMRAP 5: Buy-In: 600 Meter Run 12 Deadlifts (135/95) 12 Lateral Barbell Burpees rest 5 minutes AMRAP 5: Buy-In: 400 Meter Run 9 Deadlifts (155/105) 9 Lateral Barbell Burpees rest 5 minutes AMRAP 5: Buy-In: 200 Meter Run 6 Deadlifts (185/135) 6 Lateral Barbell Burpees PERFORMANCE AMRAP 5: Buy-In: 600 Meter Run 12
GPP AMRAP 16: 60 Single Unders 15 Wallballs (14/10) 60 Single Unders 15 Kettlebell Swings (53/35) PERFORMANCE AMRAP 16: 30 Double Unders 15 Wallballs (20/14) 30 Double Unders 15 Kettlebell Swings (53/35) OPEN AMRAP 16: 30 Double Unders 15 Wallballs (20/14) 30 Double Unders 15 Kettlebell Swings (53/35)
GPP 3 Rounds For Time: 25/18 Calorie Bike 25/18 Calorie Row 200 Meter Sled Push (Empty) Rest 3:00 PERFORMANCE 3 Rounds For Time: 25/18 Calorie Bike 25/18 Calorie Row 200 Meter Sled Push (Empty) Rest 3:00 OPEN 3 Rounds For Time: 25/18 Calorie Bike 25/18 Calorie Row 200 Meter Sled Push (Empty) Rest
GPP Teams of 3 For Time: 100/75 Calorie Row 100 Box Jump Overs (24/20) 100 Power Snatches (65/45) 100 Thrusters (65/45) 100 Pull-ups 100 Thrusters (65/45) 100 Power Snatches (65/45) 100 Box Jump Overs (24/20) 100/75 Calorie Row PERFORMANCE Teams of 3 For Time: 100/75 Calorie Row 100 Box Jump Overs (24/20) 100 Power Snatches
GPP “Surfer on Acid” 3 Rounds: 400 Meter Run 21 Burpees PERFORMANCE “Surfer on Acid” 3 Rounds: 400 Meter Run 21 Burpees OPEN “Surfer on Acid” 3 Rounds: 400 Meter Run 21 Burpees