"Garry Purdham” à la WOD Green Style

AMRAP (with a Partner) in 31 minutes

31 Burpees
31 Double-Unders
31 KB Suitcase Deadlifts 24/16 kg
31 Push-Ups
31 Box Jumps (24/20 in)
31 DB Single Arm Hang Power Cleans 22,5/15 kg
31 Air Squats
31 Kettlebell Swings 24/16 kg
31 Single Arm Shoulder-to-Overheads 22,5/15 kg
31 Sit-Ups
31 Calories
31 Wall Balls

3 hang power snatches

21-15-9
push ups
T2B

9x
2min ON/2min OFF

A) 10 DB Snatches
5x7m Shuttle Run
9 Box Jump Overs
+ Max Cal Bike

B) 10 Double DB Snatches
5x7m Shuttle Run
10 Wall Balls
+ Max Cal Row

C) 5 Devils Presses
5x7m Shuttle Run
10 KB Swings
+ Max Cal SkiErg

Emom 9
1) 8-12 Boxin ylitystä
2) 10-20 Istumaannousua
3) lepo

Emom 9
1) 8-12 Burpeeta
2) 10-20 KK-heilautusta
3) lepo

Bench press
5x5reps
- 2 sec pause at bottom pos
- shoulder width grip
- 2 mins rest btw heavy sets
- add weight each set

Row progression
20 min at under 144 bpm
then 1,6 km as fast as you can

Treeni 2
Warm Up
3:00 cardio machine @easy/mod pace
20m bear crawl
10m inch worm with push up
10m burpee broad jumps
20m lunge walking steps with torso rotation
20m tin soldier walk
10 wall squats
20 ring rows
:20 flutter kicks

Gymnastic Skills (15 min)
HSPU training
or do
6-8 min emom x - reps off shspu or kip hspu

Easy & Treshold Pace Metcon
4-5 rounds of : ( depending how much you got time )
2:00 cardio machine @easy/mod pace
4 sandbag cleans or 6-8 single arm db power cleans (heavy)
5+5 single arm db push press
6-10 kipping pull ups
6-8 barbell OHS

Row progression
3x800m interval with 1 min 30s rest, straight after last set
15 min under 144bpm

Push press 3x3x90%