By , On , In WOD

GPP Program


A) Back Squat 5-5-5-5-5

B) Complete as many rounds as possible in 7 mins of:

3 Dumbbell Push Press

5 Hanging Knee Raises

7 Ring Rows

9 Burpee Box Step Overs


Strength & Conditioning Program


Partner Workout:

7 minutes to complete:

One partner completes the following:

3 Handstand Push Ups

5 Toes-to-bar

7 Chest-to-bar pull ups

9 Burpee Box Jump Overs

Other partner Rows for max meters, switching off after each round.