GPP For Time: 10 Strict Pull-ups, 15/12 Calorie Bike 10 Strict Pull-ups, 15/12 Calorie Bike 10 Strict Pull-ups, 15/12 Calorie Bike 20 Push-ups, 15/12 Calorie Bike 20 Push-ups, 15/12 Calorie Bike 20 Push-ups, 15/12 Calorie Bike 30 Air Squats, 15/12 Calorie Bike 30 Air Squats, 15/12 Calorie Bike 30 Air Squats, 15/12 Calorie Bike.
GPP 0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (115/80) 10:00 – 13:00 – Rest 13:00 – 20:00 – 800m Run, Max Power Snatch (95/65) 20:00 – 23:00 – Rest 23:00 – 27:00 – 400m Run, Max Thrusters (75/55) PERFORMANCE “Adderall” 0:00 – 10:00 – 1 Mile Run, Max Clean
GPP Teams of 3 AMRAP 20: 7 Kettlebell Swings (53/35) 10/7 Calorie Bike 7 Burpees Teammates complete full rounds, then switch. PERFORMANCE Teams of 3 AMRAP 20: 7 Kettlebell Swings (53/35) 10/7 Calorie Bike 7 Burpees Teammates complete full rounds, then switch. OPEN Teams of 3 AMRAP 20: 7 Kettlebell Swings (70/53) 10/7
GPP AMRAP 18: 3 KettlAMRAP 20: 7 Pull-ups 7 Dumbbell Push Press (35’s/25’s) 7 Dumbbell Front Squats (35’s/25’s) PERFORMANCE AMRAP 20: 7 Chest to Bar Pull-ups 7 Dumbbell Push Press (50’s/35’s) 7 Dumbbell Hang Squat Cleans (50’s/35’s) OPEN AMRAP 20: 2 Bar Muscle-ups 4 Strict Handstand Push-ups 8 Dumbbell Hang Squat Cleans (50’s/35’s)
GPP Teams of 2 For Time: Buy-In: 600 Meter Run 3 Rounds: 19 Calorie Row (each) 87 Erg Jump Overs 7 Rope Climbs Cash-Out: 600 Meter Run, 1 Random Act of Kindness PERFORMANCE Teams of 2 For Time: Buy-In: 600 Meter Run 3 Rounds: 19 Calorie Row (each) 87 Erg Jump Overs 7
GPP 5 Rounds: 10 Power Cleans (115/80) 10 Burpees PERFORMANCE 5 Rounds: 10 Power Cleans (135/95) 10 Burpees OPEN 5 Rounds: 10 Power Cleans (135/95) 10 Burpees
GPP Front Squat Heavy Set of 2 followed by… 30 Pull-ups 50 Thrusters (45/35) 1,000 Meter Row PERFORMANCE Front Squat Heavy Set of 2 followed by… 30 Pull-ups 50 Thrusters (45/35) 1,000 Meter Row OPEN Front Squat Heavy Set of 2 followed by… 30 Pull-ups 50 Thrusters (45/35) 1,000 Meter Row
GPP AMRAP 15: 100 Meter Run, 2 Kettlebell Swings (53/35) 100 Meter Run, 4 Kettlebell Swings (53/35) 100 Meter Run, 6 Kettlebell Swings (53/35) 100 Meter Run, 8 Kettlebell Swings (53/35) 100 Meter Run, 10 Kettlebell Swings (53/35) PERFORMANCE AMRAP 15: 100 Meter Run, 2 Kettlebell Swings (53/35) 100 Meter Run, 4 Kettlebell Swings (53/35)
GPP 5 Rounds: AMRAP 1:00 at each station: Wallballs (20/14) Dumbbell Snatch (35/25) Calorie Bike Rest 1:00 between rounds PERFORMANCE 5 Rounds: AMRAP 1:00 at each station: Wallballs (20/14) Dumbbell Snatch (50/35) Calorie Bike Rest 1:00 between rounds OPEN 5 Rounds: AMRAP 1:00 at each station: Wallballs (20/14) Dumbbell Snatch (50/35) Calorie Bike Rest 1:00 between
GPP 5 Rounds: 15 Deadlifts (155/105) 25 AbMat Sit-Ups PERFORMANCE 5 Rounds: 15 Deadlifts (155/105) 25 AbMat Sit-Ups OPEN 5 Rounds: 15 Deadlifts (155/105) 25 AbMat Sit-Ups