3 sets of:
45 sec Planche Hold*
45 sec Bench Reverse Hyperextension**

*Use pushup bungees around waist for assistance. Keep shoulders past hands
**Laying face-down on bench, hips hanging off and legs straight

P1 start on planche, P2 start on reverse hyper. 20sec transition between exercises

10min

3 stations. 4 people per station

1

DB Snatch x 10/side
Slamball Chest Slam x20

2

Plyo Pushup (With Bungee) x10
Squat Credit Card Jumps* x20

3

Side Shuffle x4 (2 cones 15ft apart- there and back=1rep)
Jumping Pull Ups x15

*Squat Jump just high enough to swipe a credit card under your feet. Never fully extend your hips

8min AMRAP per station: 90sec rest between
Record total rounds completed

29min circuit

35min

EMOM 30 min.

3 Pull Ups
6 Push Ups
9 Squats

21 - 15 - 9
Wallball Shots
Kettlebell Swings

2min Rest

10min AMRAP
2 x Tire Flips
8 x Walking Lunges (barbell behind neck)
13 x Box Jumps

Samuli Mansikka HeroWOD
8 rounds:
10 Mountain climbers (per leg)
10 Toes to bar
10 Weighted box step-ups
Finisher
9 all climbsW
1 Rope climbs

5 rounds
1min row cal
1 min boxjumps 60cm/50cm
1 min push presses 45kg/30kg
1 min rest

Skate jumps x 5
Forward roll + sprint x 5

KB windmill
Side Plank
Abwheel Rollout
Flutter Kicks

Round 1= 2x 50sec on: 20 sec rest each station
Round 2= 2x 35sec on: 15 sec rest

20min

Clean 1 RM

10 bench press @ 50%
2-4 rope climbs
n. 40m farmers walk with kettlebells

vapaaehtoinen loppukevennys:

3x10 bicep curl