GPP Teams of 3 AMRAP 25: 10 Sandbag Reverse Lunges (50/40) 10 Sandbag to Shoulder (50/40) 20 Lateral Sandbag Hops 200 Meter Row PERFORMANCE Teams of 3 AMRAP 25: 10 Sandbag Reverse Lunges (80/60) 10 Sandbag to Shoulder (80/60) 20 Lateral Sandbag Hops 200 Meter Row OPEN Teams of 3 AMRAP 25: 10 Sandbag Reverse
GPP 3 Rounds: 7 Burpee Pull-ups 50 Air Squats 10 Hang Power Snatches (95/65) PERFORMANCE 3 Rounds: 7 Burpee Chest to Bar Pull-ups 50 Air Squats 10 Hang Power Snatches (115/80) OPEN 3 Rounds: 7 Ring Muscle-Ups 50 Air Squats 10 Hang Power Snatches (115/80)
GPP Deadlift 5 set of 3 Teams of 2 AMRAP 18: 7 Deadlifts (155/105) 100 Meter Run 7/5 Calorie Bike Partners complete full round, then switch. PERFORMANCE Deadlift 5 sets of 3 Teams of 2 AMRAP 18: 7 Deadlifts (225/155) 100 Meter Run 7/5 Calorie Bike Partners complete full round, then
GPP AMRAP 15: 60 DU/DT 15 Power Cleans (95/65) 60 Single Unders 15 Toes to Bar PERFORMANCE AMRAP 15: 30 DU 15 Power Cleans (115/80) 30 Double Unders 15 Toes to Bar OPEN AMRAP 15: 30 DU 15 Power Cleans (115/80) 30 Double Unders 15 Toes to Bar
GPP Thruster Heavy Set of 5 AMRAP 7: 3 Thrusters (75/55), 3 Lateral Burpees 6 Thrusters (75/55), 6 Lateral Burpees 9 Thrusters (75/55), 9 Lateral Burpees Add 3 Repetitions per round. PERFORMANCE Thruster Heavy Set of 5 AMRAP 7: 3 Thrusters (95/65), 3 Lateral Burpees 6 Thrusters (95/65), 6 Lateral Burpees 9
GPP 4 Rounds: 10 Close Grip Dumbbell Bench Press (50/35) 15 Dumbbell Bent Over Rows, each (50/35) 20 Strict Presses (empty barbell) 25 Banded Pull Aparts PERFORMANCE 4 Rounds: 10 Close Grip Dumbbell Bench Press (50/35) 15 Dumbbell Bent Over Rows, each (50/35) 20 Strict Presses (empty barbell) 25 Banded Pull Aparts OPEN 4 Rounds: 10 Close
GPP As a Team, for Time: 90 Calorie Row 75 Pull-Ups 60 Burpees PERFORMANCE As a Team, for Time: 90 Calorie Row 75 Pull-Ups 60 Burpees OPEN As a Team, for Time: 90 Calorie Row 75 Pull-Ups 60 Burpees
GPP 5 Rounds: 21 Air Squats 15/10 Calorie Bike 9 Alternating Dumbbell Snatches (50/35) PERFORMANCE 5 Rounds: 21 Air Squats 15/10 Calorie Bike 9 Alternating Dumbbell Snatches (50/35) OPEN 5 Rounds: 21 Air Squats 15/10 Calorie Bike 9 Alternating Dumbbell Snatches (35/25)
GPP 200 DU/DT, 50 AbMat Sit-ups, 200m Run 160 DU/DT, 40 AbMat Sit-ups, 200m Run 120 DU/DT, 30 AbMat Sit-ups, 200m Run 80 DU/DT, 20 AbMat Sit-ups, 200m Run 40 DU/DT, 10 AbMat Sit-ups, 200m Run PERFORMANCE 100 Double Unders, 50 AbMat Sit-ups, 200m Run 80 Double Unders, 40 AbMat Sit-ups, 200m Run 60 Double Unders, 30 AbMat Sit-ups, 200m Run 40 Double Unders, 20 AbMat Sit-ups, 200m Run 20 Double Unders, 10 AbMat Sit-ups, 200m Run OPEN 100 Double Unders, 50 AbMat Sit-ups,
GPP Teams of 3 AMRAP 7: 50 Back Squats (115/80) 50 Back Squats (135/95) AMRAP Back Squats (155/105) rest 3 minutes AMRAP 7: 50 Bench Press (95/65) 50 Bench Press (115/80) AMRAP Bench Press (135/95) rest 3 minutes AMRAP 7: 50 Deadlifts (135/95) 50 Deadlifts (155/105) AMRAP Deadlifts (185/135) PERFORMANCE Teams of 3 AMRAP