GPP Romanian Deadlift 4 Sets of 8 4 Giant Sets, Not for Time: 15 Abmat Sit-Ups 20 Hip Extensions 25 Flutter Kicks 30 Banded Good Mornings PERFORMANCE Romanian Deadlift 4 Sets of 8 4 Giant Sets, Not for Time: 15 Abmat Sit-Ups 20 Hip Extensions 25 Flutter Kicks 30 Banded Good Mornings OPEN Romanian Deadlift 4 Sets of 8 4 Giant Sets, Not for Time: 15 Abmat Sit-Ups 20 Hip Extensions 25 Flutter Kicks 30 Banded Good Mornings
GPP Teams of 3 AMRAP 25: 300/200 Calorie Bike 120 Pull-ups 60 Clean and Jerks (75/55) 50 Clean and Jerks (95/65) 40 Clean and Jerks (105/75) 30 Clean and Jerks (115/80) 20 Clean and Jerks (135/95) PERFORMANCE Teams of 3 AMRAP 25: 300/200 Calorie Bike 120 Pull-ups 60 Clean and Jerks (115/80) 50 Clean and Jerks (135/95) 40 Clean and Jerks (155/105) 30 Clean and Jerks (185/135) 20 Clean and Jerks (205/145) OPEN Teams
GPP AMRAP 13: 70 Dumbbell Snatches (35/25) 60 Wallballs (14/10) 50/35 Calorie Row 40 Push-ups PERFORMANCE AMRAP 13: 70 Dumbbell Snatches (50/35) 60 Wallballs (20/14) 50/35 Calorie Row 40 Push-ups OPEN AMRAP 13: 70 Dumbbell Snatches (50/35) 60 Wallballs (20/14) 50/35 Calorie Row 40 Handstand Push-ups)
GPP Sumo Deadlift Build to a Heavy 3-Rep Teams of 3 AMRAP 20: 7 Kettlebell Swings (53/35) 150′ Shuttle Sprint 10/7 Calorie Bike 150′ Shuttle Sprint 15/12 Calorie Bike 4 Power Snatches (95/65) PERFORMANCE Sumo Deadlift Build to a Heavy 3-Rep Teams of 3 AMRAP 20: 7 Kettlebell Swings (70/53) 150′ Shuttle Sprint 10/7 Calorie Bike 150′ Shuttle Sprint 15/12 Calorie Bike 4 Power Snatches (135/95) OPEN Sumo Deadlift Build to a Heavy 3-Rep Teams of 3 AMRAP 20: 7
GPP AMRAP 5: Buy In: 200 Single Unders 12 Front Squats (65/45) 4 Burpee Box Jump Overs (24/20) rest 5 Minutes AMRAP 5: Buy In: 200 Single Unders 8 Front Squats (75/55) 4 Burpee Box Jump Overs (24/20) rest 5 Minutes AMRAP 5: Buy In: 200 Single Unders 4 Front Squats (95/65) 4 Burpee Box Jump Overs (24/20) PERFORMANCE AMRAP 5: Buy In: 100 Double Unders 12 Front Squats (95/65) 4 Burpee Box Jump Overs (24/20) rest 5
GPP 4 Rounds: 30/24 Calorie Row 15 Toes to Bar 7 Power Clean and Jerks (105/75) PERFORMANCE 4 Rounds: 30/24 Calorie Row 15 Toes to Bar 7 Power Clean and Jerks (155/105) OPEN 4 Rounds: 30/24 Calorie Row 15 Toes to Bar 7 Power Clean and Jerks (155/105)
GPP Back Squat 3 Sets of 5 3 Rounds: 50 Air Squats 35 Pushups 20/15 Calorie Row PERFORMANCE Back Squat 3 Sets of 5 3 Rounds: 50 Air Squats 35 Pushups 20/15 Calorie Row OPEN Back Squat 3 Sets of 5 3 Rounds: 50 Air Squats 35 Pushups 20/15 Calorie Row
GPP 5 Rounds: 20 Sit-Ups 20 Jumping Lunges 100 ft. Farmers Carry (70/53) PERFORMANCE 5 Rounds: 20 Sit-Ups 20 Jumping Lunges 100 ft. Farmers Carry (70/53) OPEN 5 Rounds: 20 Sit-Ups 20 Jumping Lunges 100 ft. Farmers Carry (70/53)
GPP 5 Rounds, On the 4:00 12 Pull-ups 15 Alternating Dumbbell Snatches (35/25) 18/12 Calorie Bike PERFORMANCE 5 Rounds, On the 4:00 12 Pull-ups 15 Alternating Dumbbell Snatches (50/35) 18/12 Calorie Bike OPEN 5 Rounds, On the 4:00 12 Pull-ups 15 Alternating Dumbbell Snatches (50/35) 18/12 Calorie Bike
GPP 21 – 15 – 9 Calorie Bike Thrusters (75/55) 15 – 12 – 9 Calorie Row Hang Squat Cleans (75/55) 12 – 9 – 6 Burpees Overhead Squats (75/55) PERFORMANCE 21 – 15 – 9 Calorie Bike Thrusters (95/65) 15 – 12 – 9 Calorie Row Hang Squat Cleans (95/65) 12 – 9 – 6 Burpees Over the Bar Overhead Squats (95/65) OPEN 21 – 15 – 9 Calorie Bike Thrusters (95/65) 15 – 12 –