GPP “Heartbreak Kid” 3 Rounds: 10 Front Squats (135/95) 20 Pull-Ups 100 Single Unders PERFORMANCE “Heartbreak Kid” 3 Rounds: 10 Front Squats (185/135) 20 Pull-Ups 50 Double Unders OPEN “Heartbreak Kid” 3 Rounds: 10 Front Squats (185/135) 20 Chest to Bar Pull-Ups 50 Double Unders
GPP 4 x 4:00 AMRAP/4:00 Rest 12 DB Deadlifts (40/25) 9 DB Push Jerks (40/25) 6 DB Hang Power Cleans (40/25) Max Cal Row in Time Remaining AMRAP 1: 3 Rounds DB work then Row AMRAP 2: 2 Rounds DB work then Row AMRAP 3: 2 Rounds DB work then Row AMRAP 4: 2 Rounds
GPP Back Squat Build to a Heavy Set of 3 4 Rounds: 400 Meter Run 50 Air Squats PERFORMANCE Back Squat Build to a Heavy Set of 3 4 Rounds: 400 Meter Run 50 Air Squats OPEN Back Squat Build to a Heavy Set of 3 4 Rounds: 400 Meter Run
GPP AMRAP 10: Row for Max Meters On the 1:00 – 1 AbMat Sit-Up On the 2:00 – 2 AbMat Sit-Ups On the 3:00 – 3 AbMat Sit-Ups On the 4:00 – 4 AbMat Sit-Ups On the 5:00 – 5 AbMat Sit-Ups On the 6:00 – 6 AbMat Sit-Ups On the 7:00 – 7
c GPP “Strict Lynne” 5 Rounds: Max Bodyweight Bench Press Max Strict DB Rows Rest 3 minutes between rounds. PERFORMANCE “Strict Lynne” 5 Rounds: Max Bodyweight Bench Press Max Strict Pull-ups Rest 3 minutes between rounds. OPEN “Strict Lynne” 5 Rounds: Max Bodyweight Bench Press Max Strict Pull-ups Rest 3 minutes between rounds.
GPP “Strict Lynne” 5 Rounds: Max Bodyweight Bench Press Max Strict DB Rows Rest 3 minutes between rounds. PERFORMANCE “Strict Lynne” 5 Rounds: Max Bodyweight Bench Press Max Strict Pull-ups Rest 3 minutes between rounds. OPEN “Strict Lynne” 5 Rounds: Max Bodyweight Bench Press Max Strict Pull-ups Rest 3 minutes between rounds.
GPP 10-9-8-7-6-5-4-3-2-1 Pec Stick or Plate Windmills (R/L) Suitcase Deadlifts (R/L) Suitcase Carry 15m (R/L) Sandbag Front Rack Lunges & Sandbag Squats 2-3 sets: 30m SB Front Rack Lunge straight into max effort sandbag squats. Rest as needed between sets. PERFORMANCE 10-9-8-7-6-5-4-3-2-1 Pec Stick or Plate Windmills (R/L) Suitcase Deadlifts (R/L) Suitcase Carry
GPP 3-Position Power Snatch Build to Heavy Complex 3 Rounds: 150 Single Unders 50 Air Squats 15 Power Snatches (75/55) ) PERFORMANCE 3-Position Power Snatch Build to Heavy Complex 3 Rounds: 75 Double Unders 50 Air Squats 15 Power Snatches (115/80) OPEN 3-Position Power Snatch Build to Heavy Complex 3 Rounds: 75 Double