GPP For Time: 21 Overhead Squats (75/55) 200 Meter Run 21 Thrusters (75/55) 200 Meter Run 15 Overhead Squats (75/55) 200 Meter Run 15 Thrusters (75/55) 200 Meter Run 9 Overhead Squats (75/55) 200 Meter Run 9 Thrusters (75/55) 200 Meter Run PERFORMANCE For Time: 21 Overhead Squats (95/65) 200 Meter Run 21 Thrusters (95/65)
GPP AMRAP 4: 27/21 Calorie Row 21 Power Cleans (115/80) 15 Burpee Box Jump Overs (24/20) rest 4 minutes AMRAP 4: 27/21 Calorie Row 21 Power Cleans (95/65) 15 Burpee Box Jump Overs (24/20) rest 4 minutes AMRAP 4: 27/21 Calorie Row 21 Power Cleans (75/55) 15 Burpee Box Jump Overs (24/20) PERFORMANCE
GPP For Time: 400 Single Unders 1,500 Meter Row 100 Wallballs (14/10) 50/35 Calorie Bike PERFORMANCE For Time: 200 Double Unders 1,500 Meter Row 100 Wallballs (20/14) 50/35 Calorie Bike OPEN For Time: 200 Double Unders 1,500 Meter Row 100 Wallballs (20/14) 50/35 Calorie Bike
GPP 5 Supersets 8 UB DB Z-Press 8 UB Cleans “Helen” 400m Run 21 KBS (53/35) 12 Pull-Ups/DB Rows PERFORMANCE 5 Supersets 8 UB DB Z-Press 8 UB Cleans “Helen” 400m Run 21 KBS (53/35) 12 Pull-Ups/DB
GPP Teams of 3 AMRAP 7: 50 Bench Press (95/65) 50 Bench Press (105/75) AMRAP Bench Press (115/80) rest 3 minutes 50 Hang Squat Cleans (75/55) 50 Hang Squat Cleans (95/65) AMRAP Hang Squat Cleans (105/75) rest 3 minutes 50 Deadlifts (135/95) 50 Deadlifts (155/105) AMRAP Deadlifts (185/135) PERFORMANCE Teams of 3 AMRAP 7:
GPP Sandbag Squats & Sandbag Carries 8 min AMRAP: 5 squats + 15m carry. Sandbag Squats & Carries 10-8-6-4-2 with a max effort carry after each set of squats. Increase SB Weight from the AMRAP PERFORMANCE Sandbag Squats & Sandbag Carries 8 min AMRAP: 5 squats + 15m carry. Sandbag Squats & Carries 10-8-6-4-2
GPP Teams of 2, AMRAP 20: 50/35 Calorie Row 50 Kettlebell Swings (53/35) 50/35 Calorie Bike 200 Meter Sand Bag Run (50/40) PERFORMANCE Teams of 2, AMRAP 20: 50/35 Calorie Bike 50 Kettlebell Swings (70/53) 50/35 Calorie Bike 200 Meter Sand Bag Run (80/50) OPEN Teams of 2, AMRAP 20: 50/35 Calorie Bike 50
GPP Overhead Squat Build to a Heavy Set of 3 AMRAP 12: 2 Power Snatches (95/65) 4 Overhead Squats (95/65) 16/12 Calorie Row PERFORMANCE Overhead Squat Build to a Heavy Set of 3 AMRAP 12: 2 Power Snatches (135/95) 4 Overhead Squats (135/95) 16/12 Calorie Row OPEN Overhead Squat Build to