GPP 5 Rounds: 1:00 Front Rack Dumbbell Reverse Lunges (35/20) 1:00 Single Unders 1:00 Calorie Row 1:00 Minute Rest PERFORMANCE 5 Rounds: 1:00 Front Rack Dumbbell Reverse Lunges (40/25) 1:00 Single Unders 1:00 Calorie Row 1:00 Minute Rest OPEN 5 Rounds: 1:00 Front Rack Dumbbell Reverse Lunges (50/35) 1:00 Single Unders 1:00 Calorie
GPP 30 DB Snatches (40/20) 30 DB Clean and Jerks (40/20) 30 DB Thrusters (40/20) PERFORMANCE 30 DB Snatches (50/35) 30 DB Clean and Jerks (50/35) 30 DB Thrusters (50/35) OPEN 30 DB Snatches (50/35) 30 DB Clean and Jers (50/35) 30 DB Thrusters (50/35).
GPP Teams of 2: 5 Rounds: 500 Meter Row 12 Box Jump Overs (24/20) 24 Wallballs (20/14) PERFORMANCE Teams of 2: 5 Rounds: 500 Meter Row 12 Box Jump Overs (24/20) 24 Wallballs (20/14) OPEN 5 Rounds: 500 Meter Row 12 Box Jump Overs (24/20) 24 Wallballs (20/14)
GPP Power Snatch Heavy Single For Time 20 Power Snatches (75/55) 20 Burpees 20 Overhead Squats (75/55) 20 Burpees 20 Power Snatches (75/55) PERFORMANCE Power Snatch Heavy Single For Time 20 Power Snatches (95/65) 20 Lateral Barbell Burpees 20 Overhead Squats (95/65) 20 Lateral Barbell Burpees 20 Power Snatches (95/65)
4 Rounds (with a Partner) for Time 8 Man Makers (50/35 lb) / Plank Hold 20 Deadlifts (275/205 lb) / Wall Sit 24 One-Arm Dumbbell Thrusters (50/30 lb) / Scissor Kicks Cash out: 500 Double-Unders / Row
GPP For Time: 50 DB Clean and Jerks (35/20) On the Minute – 5 Toes to Bar PERFORMANCE For Time: 50 DB Clean and Jerks (50/35) On the Minute – 5 Toes to Bar OPEN For Time: 50 DB Clean and Jerks (50/35) On the Minute – 5 Toes to Bar
GPP 21-15-9: DB Front Squat (40/25) Kettlebell Swings (53/35) 400 Meter Run PERFORMANCE 21-15-9: DB Front Squat (50/35) Kettlebell Swings (70/53) 400 Meter Run OPEN 21-15-9: DB Front Squat (50/35) Kettlebell Swings (70/53) 400 Meter Run
GPP Deadlift Build to a Heavy Single AMRAP 12: 6 Dumbbell Strict Press (35/25) 9 Deadlifts (155/105) 60 Single Unders PERFORMANCE Deadlift Build to a Heavy Single AMRAP 12: 6 Dumbbell Strict Press (50/35) 9 Deadlifts (225/155) 30 Double Unders OPEN Deadlift Build to a Heavy Single AMRAP 12: 6
GPP “Fight Gone Bad” 3 Rounds of 1 Minute at Each Station: Wall Balls (14/10) Sumo Deadlift High Pulls (65/45) Box Jumps (20″) Push Press (65/45) Calorie Row Rest PERFORMANCE “Fight Gone Bad” 3 Rounds of 1 Minute at Each Station: Wall Balls (20/14) Sumo Deadlift High Pulls (75/55) Box Jumps (20″) Push
GPP 5 Rounds 100′ Sled Push (heavy) 25 Sit Ups or AB-Wheel Rollouts 5 Manmaker DB or SB (heavy) 1-2 Rounds of Cadence Breath between rounds PERFORMANCE 5 Rounds 100′ Sled Push (heavy) 25 Sit Ups or AB-Wheel Rollouts 5 Manmaker DB or SB (heavy) 1-2 Rounds of Cadence Breath between rounds OPEN