GPP 5 Rounds, On the 4:00 30 Air Squats 20/15 Calorie Row 7 Clean and Jerks (95/65) PERFORMANCE 5 Rounds, On the 4:00 30 Air Squats 20/15 Calorie Row 7 Clean and Jerks (115/80) OPEN 5 Rounds, On the 4:00 30 Air Squats 20/15 Calorie Row 7 Clean and Jerks (115/80)
GPP Overhead Squat Heavy 3 followed by… “Over and Out” For Time: 20 Power Snatches (75/55) 20 Burpees 20 Overhead Squats (75/55) 20 Burpees 20 Power Snatches (75/55) PERFORMANCE Overhead Squat Heavy 3 followed by… “Over and Out” For Time: 20 Power Snatches (95/65) 20 Lateral Barbell Burpees 20 Overhead Squats (95/65) 20 Lateral
GPP For Time: 1500m Row 200 Single Unders 50 Calorie Bike 200 Single Unders 1500m Row PERFORMANCE For Time: 1500m Row 100 Double Unders 50 Calorie Bike 100 Double Unders 1500m Row OPEN For Time: 1500m Row 100 Double Unders 50 Calorie Bike 100 Double Unders 1500m Row
GPP Deadlift Heavy set of 5 followed by… 3 Rounds, Not for Time: 10 Strict Toes to Bar 20 Romanian Deadlifts (45/35) 30 Abmat Sit-Ups 40 Banded Good Mornings PERFORMANCE Deadlift Heavy set of 5 followed by… 3 Rounds, Not for Time: 10 Strict Toes to Bar 20 Romanian Deadlifts (45/35) 30 Abmat Sit-Ups 40 Banded Good Mornings OPEN
GPP Teams of 3 AMRAP 25: 70/50 Calorie Row, 70 Burpees, 70 Power Snatches (55/35) 60/40 Calorie Row, 60 Burpees, 60 Power Snatches (75/55) 50/35 Calorie Row, 50 Burpees, 50 Power Snatches (95/65) 40/30 Calorie Row, 40 Burpees, 40 Power Snatches (115/80) 30/20 Calorie Row, 30 Burpees, Max Power Snatches (135/95) PERFORMANCE Teams of 3
GPP “Heartbreak Kid” 3 Rounds: 10 Front Squats (135/95) 20 Pull-Ups 100 DT’s PERFORMANCE “Heartbreak Kid” 3 Rounds: 10 Front Squats (185/135) 20 Chest to Bar 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 8 Rounds of :20 On / :10 Off: Kettlebell Swings (53/35) Row Sit-Ups Shuttle Sprints PERFORMANCE 8 Rounds of :20 On / :10 Off: Kettlebell Swings (53/35) Row Sit-Ups Shuttle Sprints OPEN 8 Rounds of :20 On / :10 Off: Kettlebell Swings (53/35) Row Sit-Ups Shuttle Sprints
GPP Hang Power Clean Heavy Set of 3 followed by… 3 Rounds: 20 Hang Power Cleans (75/55) 20 Front Squats (75/55) 20 Push Press (75/55) PERFORMANCE Hang Power Clean Heavy Set of 3 followed by… 3 Rounds: 20 Hang Power Cleans (95/65) 20 Front Squats (95/65) 20 Push Press (95/65) . OPEN Hang Power
GPP Teams of 2 8 Rounds For Time: 400 Meter Row 200 Meter Sandbag Run (40/50) Partners complete full rounds before switching. Four rounds each partner. PERFORMANCE Teams of 2 8 Rounds For Time: 400 Meter Row 200 Meter Sandbag Run (40/50) Partners complete full rounds before switching. Four rounds each partner. OPEN Teams of
GPP AMRAP 20: 30 Dumbbell Snatches (35/25) 30 Box Jumps (24/20) 30/21 Calorie Row 30 Toes to Bar PERFORMANCE AMRAP 20: 30 Dumbbell Snatches (50/35) 30 Box Jumps (24/20) 30/21 Calorie Bike 30 Toes to Bar OPEN AMRAP 20: 30 Dumbbell Snatches (50/35) 30 Box Jumps (24/20) 30/21 Calorie Bike 30 Toes to Bar