“Garry Purdham”
AMRAP (with a Partner) in 31 minutes
31 Burpees
31 Double-Unders
31 Deadlifts (45/30 kg)
31 Push-Ups
31 Box Jumps (24/20 in)
31 Hang Power Cleans (45/30 kg)
31 Air Squats
31 Kettlebell Swings (24/16 kg)
31 Shoulder-to-Overheads (45/30 kg)
31 AbMat Sit-Ups
31 calorie Row
31 Wall Ball Shots (9/6 kg)

20min AMRAP
200M Run
Max reps of push ups

Result is number of push-ups

Alternating Tabata: (20s./10s. x8)
1.) Sit-Ups
2.) Hollow Rocks

“Heartbreak Kid”
3 Rounds:
10 Front Squats (185/135)
20 Chest to Bar Pull-Ups
50 Double-Unders

In teams of 2: for time

100 Pull-Ups
400 Meter Farmer’s Carry ( 8 kierrosta )
100 Wall Ball (use the same ball!)
400 Meter Farmer’s Carry
100 Box Jump-Overs (50/60cm)
400 Meter Farmer’s Carry
100 Sit Ups

6x
90sec ON/90sec OFF
Alt.

A) AMRAP of:
7 Thrusters 35/25kg
5 Burpee over bar

B) AMRAP of
5 Deadlifts 100/70kg
7 Pushups

Box jump

As high as possible.
Measure distance from floor to the top of the highest plate.

12 Wallball
12 T2B
12 Burpee
12 DB-snatch
12 HSPU

• Go easy sustainable pace.

Work on for 20min:
3-position squat snatch

• High hang squat snatch + Hang squat snatch + Squat snatch

• max 60%, focus on technique

AMRAP 11 min

10 Alternating Dumbbell Snatches
12 Push-Ups
16 SLAMS (6+ / 10 kg)