GPP 3 Rounds: AMRAP 3: Calorie Bike AMRAP 2: Power Snatch (75/55) AMRAP 1: Pull-ups Rest 2:00 PERFORMANCE 3 Rounds: AMRAP 3: Calorie Bike AMRAP 2: Power Snatch (95/65) AMRAP 1: Pull-ups Rest 2:00 OPEN 3 Rounds: AMRAP 3: Calorie Bike AMRAP 2: Power Snatch (95/65) AMRAP 1: Pull-ups Rest 2:00
GPP Clean and Jerk Build to a Heavy Single AMRAP 10: 50 Burpees 200 Single Unders 30 Clusters (75/55) PERFORMANCE Clean and Jerk Build to a Heavy Single AMRAP 10: 50 Lateral Barbell Burpees 100 Double Unders 30 Clusters (115/80) OPEN Clean and Jerk Build to a Heavy Single AMRAP 10: 50 Lateral
GPP AMRAP 5 200’ Walking Lunge (Bodyweight) 50 Sit-ups Max Calorie Row rest 5 minutes AMRAP 5 100’ Dumbbell Walking Lunge (35’s/25’s) 50 Sit-ups Max Calorie Row rest 5 minutes AMRAP 5 200’ Walking Lunge (Bodyweight) 50 Sit-ups Max Calorie Row PERFORMANCE AMRAP 5 200’ Walking Lunge (Bodyweight) 50 Sit-ups Max Calorie Row rest 5
GPP AMRAP 18: 18/12 Calorie Row 15 Wallballs (14/10) 12 Dumbbell Snatches (35/25) 9 Toes to Bar PERFORMANCE AMRAP 18: 18/12 Calorie Bike 15 Wallballs (20/14) 12 Dumbbell Snatches (50/35) 9 Toes to Bar OPEN AMRAP 18: 18/12 Calorie Bike 15 Wallballs (20/14) 12 Dumbbell Snatches (50/35) 9 Toes to Bar
GPP Push Press 5 Sets of 3 For Time: 50/35 Calorie Row 40 Kettlebell Swings (53/35) 30 Push Press (75/55) 40 Kettlebell Swings (53/35) 50/35 Calorie Row PERFORMANCE Push Press 5 Sets of 3 For Time: 50/35 Calorie Row 40 Kettlebell Swings (53/35) 30 Push Press (115/80) 40 Kettlebell Swings (53/35) 50/35 Calorie Row
GPP “Elizabeth” 21-15-9: Squat Cleans (95/65) Burpees PERFORMANCE “Elizabeth” 21-15-9: Squat Cleans (135/95) Box dips OPEN “Elizabeth” 21-15-9: Squat Cleans (135/95) Ring dips
GPP Teams of 3 AMRAP 25: 150/120 Calorie Bike 75 Thrusters (75/55) 10 Rope Climbs 150/120 Calorie Bike 75 Power Snatches (75/55) 10 Rope Climbs 150/120 Calorie Bike 75 Clean and Jerks (95/65) 10 Rope Climbs PERFORMANCE Teams of 3 AMRAP 25: 150 Calorie Bike 75 Thrusters (95/65) 10 Rope Climbs 150 Calorie Bike 75
GPP Teams of 3 AMRAP 25: 150/120 Calorie Bike 75 Thrusters (75/55) 10 Rope Climbs 150/120 Calorie Bike 75 Power Snatches (75/55) 10 Rope Climbs 150/120 Calorie Bike 75 Clean and Jerks (95/65) 10 Rope Climbs PERFORMANCE Teams of 3 AMRAP 25: 150 Calorie Bike 75 Thrusters (95/65) 10 Rope Climbs 150 Calorie Bike 75
GPP 2k Row 300 Single Unders 10 Rounds of “Cindy” PERFORMANCE 2k Row 150 Double Unders 10 Rounds of “Cindy” OPEN 2k Row 150 Double Unders 10 Rounds of “Cindy”
GPP Athletes Choose 1 From Each Section: Weightlifting 1RM Deadlift 1RM Bench Press 1RM Back Squat Gymnastics Max Strict Pull-ups Max Weighted Pull-up Max Muscle-ups Max Strict Handstand Push-ups Conditioning 1 Minute Max Calorie Bike 500 Meter Row For Time 150′ Shuttle Sprint 10/7 Calorie Bike 150′ Shuttle Sprint 15/12 Calorie Bike 4 Power Snatches