GPP Back Squat Heavy Set of 5 Alternating On the Minute x 14 (7 Rounds): Odd – 20/14 Calorie Bike Even – 1 Minute Max Medicine Ball Squat Cleans (20/14) PERFORMANCE Back Squat Heavy Set of 5 Alternating On the Minute x 14 (7 Rounds): Odd – 20/14 Calorie Bike Even –
GPP “Helen” 3 Rounds: 400 Meter Run 21 Kettlebell Swings (53/35) 12 Pull-ups PERFORMANCE “Helen” 3 Rounds: 400 Meter Run 21 Kettlebell Swings (53/35) 12 Pull-ups OPEN “Helen” 3 Rounds: 400 Meter Run 21 Kettlebell Swings (53/35) 12 Pull-ups
GPP Power Clean and Jerk Build to Heavy Single AMRAP 6: 6 Clean and Jerks (95/65)30 Single Unders Power Clean and Jerk Build to Heavy Single For Time: 30 Clean and Jerks (135/95) Power Clean and Jerk Build to Heavy Single For Time: 30 Clean and Jerks (135/95)
GPP AMRAP 20: 5 Strict Pull-ups 10 Push-ups 15 Calorie Row PERFORMANCE AMRAP 20: 5 Strict Pull-ups 10 Push-ups 15 Calorie Row OPEN AMRAP 20: 5 Strict Pull-ups 10 Push-ups 15 Calorie Row
GPP “Nancy” 5 Rounds: 400 Meter Run 15 Overhead Squats (65/45) PERFORMANCE “Nancy” 5 Rounds: 400 Meter Run 15 Overhead Squats (95/65) OPEN “Nancy” 5 Rounds: 400 Meter Run 15 Overhead Squats (95/65)
GPP Teams of 2 AMRAP 20: 50/35 Calorie Row 50 Burpees 50/35 Calorie Bike 50 Kettlebell Swings (53/35) PERFORMANCE Teams of 2 AMRAP 20: 50/35 Calorie Row 50 Burpees 50/35 Calorie Bike 50 Kettlebell Swings (53/35) OPEN Teams of 2 AMRAP 20: 50/35 Calorie Row 50 Burpees 50/35 Calorie Bike 50 Kettlebell Swings (53/35)
GPP For Time: 200 Meter Run 27 Wallballs (14/10) 27 Box Jumps (24/20) 200 Meter Run 21 Wallballs (14/10) 21 Box Jumps (24/20) 200 Meter Run 15 Wallballs (14/10) 15 Box Jumps (24/20) 200 Meter Run 9 Wallballs (14/10) 9 Box Jumps (24/20) 200 Meter Run PERFORMANCE For Time: 200 Meter Run 27 Wallballs
GPP Deadlift Build to a Heavy Set of 5 AMRAP 12: 6 Dumbbell Strict Press (35/25) 9 Deadlifts (155/105) 60 Single Unders PERFORMANCE Deadlift Build to a Heavy Set of 5 AMRAP 12: 6 Strict Handstand Push-ups 9 Deadlifts (225/155) 30 Double Unders OPEN Deadlift Build to a Heavy Set of 5 AMRAP
GPP AMRAP 4: 21/15 Calorie Row 21 Toes to Bar 21 Front Squats (65/45) rest 4 minutes AMRAP 4: 15/12 Calorie Row 15 Toes to Bar 15 Front Squats (75/55) rest 4 minutes AMRAP 4: 9/6 Calorie Row 9 Toes to Bar 9 Front Squats (95/65) PERFORMANCE AMRAP 4: 21/15 Calorie Row 21 Toes
GPP Power Snatch Build to Heavy Single AMRAP 6: 6 Power Snatches (95/65) 18 Bar Hop Overs PERFORMANCE Power Snatch Build to Heavy Single “Isabel” For Time: 30 Power Snatches (135/95) OPEN Power Snatch Build to Heavy Single “Isabel” For Time: 30 Power Snatches (135/95)