GPP Deadlift Build to Heavy 5 3 Rounds, Not For Time: 10 Strict Toes to Bar 20 Romanian Deadlifts (45/35) 30 Abmat Sit-Ups 40 Banded Good Mornings PERFORMANCE Deadlift Build to Heavy 5 3 Rounds, Not For Time: 10 Strict Toes to Bar 20 Romanian Deadlifts (45/35) 30 Abmat Sit-Ups 40 Banded Good Mornings
GPP Teams of 3 For Time: 600m Run 6 Rope Climbs 20 Squat Cleans (95/65) 600m Run 9 Rope Climbs 35 Squat Cleans (95/65) 600m Run 12 Rope Climbs 50 Squat Cleans (95/65) PERFORMANCE Teams of 3 For Time: 600 Run 6 Rope Climbs 20 Squat Cleans (135/95) 600 Run 9 Rope Climbs 35 Squat
GPP AMRAP 15: 15 Power Snatches (65/45) 30 Wallballs (14/10) 120 Single Unders PERFORMANCE AMRAP 15: 15 Power Snatches (95/65) 30 Wallballs (20/14) 60 Double Unders OPEN AMRAP 15: 15 Power Snatches (95/65) 30 Wallballs (20/14) 60 Double Unders
GPP 3 Rounds: 3:00 Calorie Row 2:00 Run 1:00 Burpees Rest 2:00 PERFORMANCE 3 Rounds: 3:00 Calorie Row 2:00 Run 1:00 Burpees Rest 2:00 OPEN 3 Rounds: 3:00 Calorie Row 2:00 Run 1:00 Burpees Rest 2:00
GPP Teams of 3: AMRAP 7: 50 Push Press (95/65) 50 Push Press (105/75) AMRAP Push Press (115/85) rest 3 minutes AMRAP 7: 50 Back Squats (115/85) 50 Back Squats (135/95) AMRAP Back Squats (155/05) rest 3 minutes AMRAP 7: 50 Hang Power Cleans (95/65) 50 Hang Power Cleans (105/75) AMRAP Hang Power Cleans
GPP “Christine” 3 Rounds: 500 Meter Row 12 Deadlifts (3/4 Bodyweight) 21 Box Jumps (20”) PERFORMANCE “Christine” 3 Rounds: 500 Meter Row 12 Deadlifts (Bodyweight) 21 Box Jumps (20”) OPEN “Christine” 3 Rounds: 500 Meter Row 12 Deadlifts (Bodyweight) 21 Box Jumps (20”)
GPP AMRAP 7: 3 Kettlebell Swings (53/35) 3 Goblet Front Squats (53/35) 3 Burpees 6 Kettlebell Swings (53/35) 6 Goblet Front Squats (53/35) 6 Burpees 9 Kettlebell Swings (53/35) 9 Goblet Front Squats (53/35) 9 Burpees MRAP 7: 3 Kettlebell Swings (53/35) 3 Goblet Front Squats (53/35) 3 Burpees 6 Kettlebell Swings (53/35) 6 Goblet
GPP Row 3k Time Trial PERFORMANCE Row 3k Time Trial OPEN Row 3k Time Trial
GPP 3 Rounds: AMRAP 4: Row for Calories On the 0:00 – 15 Abmat Sit-Ups On Minute 1 – 12 Abmat Sit-Ups On Minute 2 – 9 AbMat Sit-Ups On Minute 3 – 6 Abmat Sit-ups Rest 2:00) PERFORMANCE 3 Rounds: AMRAP 4: Row for Calories On the 0:00 – 15 TTB On Minute 1
GPP “Mind Eraser” AMRAP 20: 7 Power Cleans (95/65) 7 Burpees 200 Meter Run PERFORMANCE “Mind Eraser” AMRAP 20: 7 Power Cleans (95/65) 7 Burpees 200 Meter Run OPEN “Mind Eraser” AMRAP 20: 7 Power Cleans (135/95) 7 Burpees 200 Meter Run