GPP AMRAP 18: 30 Deadlifts (75/105) 15 Pull-ups 21/30 Calorie Bike 15 Pull-ups PERFORMANCE AMRAP 18: 30 Deadlifts (95/135) 15 Pull-ups 21/30 Calorie Bike 15 Pull-ups OPEN AMRAP 18: 30 Deadlifts (95/135) 15 Pull-ups 21/30 Calorie Bike 15 Pull-ups
GPP Push Press Heavy Set of 3 3 Rounds: 20 Hang Power Cleans (55/75) 20 Front Squats (55/75) 20 Push Press ((55/75) PERFORMANCE Push Press Heavy Set of 3 3 Rounds: 20 Hang Power Cleans (65/95) 20 Front Squats (65/95) 20 Push Press (65/95) OPEN Push Press Heavy Set of 3 3 Rounds:
GPP For Time: 1 Mile Run 50 Wallballs (14/10) 40 Box Jumps (24/20) 30 Burpees 20 Power Snatches (75/55) PERFORMANCE For Time: 1 Mile Run 50 Wallballs (20/14) 40 Box Jumps (24/20) 30 Burpees 20 Power Snatches (115/80) OPEN For Time: 1 Mile Run 50 Wallballs (20/14) 40 Box Jumps (24/20) 30 Burpees 20
300′ Sandbag Bearhug Carry then… 3 Rounds – 100′ Mixed Carry (right arm Overhead, left arm Front Rack) – 50′ DB Bear crawl – 100′ Mixed Carry (left arm Overhead, right arm Front Rack) – 50′ DB Bear crawl then… 300′ Sandbag Bearhug Carry
Teams of 3 For Time (30 Minute Time Cap): 250 DB Clean and Jerks* DB (35/50) On the 0:00, 5:00, 10:00, 15:00, 20:00: 45/30 Calorie Row 30 Toes to Bar
GPP- PERFORMANCE – OPEN AMRAP 20: 200 Meter Run 20 Deadlifts – Bodyweight 20 Kettlebell Swings (35/53) 20 Wallballs (14/20)
GPP- PERFORMANCE – OPEN Tabata Leg Extensions Lateral Box Step-Ups and SB Front Squats 12-10-8-6-4-2 Team Banded March and ME Row
GPP- PERFORMANCE – OPEN “Big Clean Complex” 6 Sets of the Following Complex: High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
GPP AMRAP 4: Rest 4 Round 1 27/21 Calorie Row Over Under (24/20) 27 Pull-ups Round 2 21/15 Calorie Row Over Under (24/20) 21 TTB Round 3 15/9 Calorie Row Over Under (24/20) 15 Pull-ups PERFORMANCE AMRAP 4: Rest 4 Round 1 27/21 Calorie Row Over Under (24/20) 27 Pull-ups Round 2 21/15 Calorie
GPP Back Squat 3 Sets of 5 4 Rounds: 40 Air Squats 30 Sit-ups 15/20 Calorie Row PERFORMANCE Back Squat 3 Sets of 5 4 Rounds: 40 Air Squats 30 Sit-ups 15/20 Calorie Row OPEN Back Squat 3 Sets of 5 4 Rounds: 40 Air Squats 30 Sit-ups 15/20 Calorie Row