Nilkka
10+10 big toe + ankle pump on wall
30s+30s SL standing + KB sircles

Amrap selkä
5 jefferson curl + squats
5+5 wall bridge with rotation
5+5 half kneeling side bends

Amrap lonkka
10 alt cossack + hip rotation
10 banded lean back
10+10 external rotation on box

Amrap olka
5+5 windmill
30s bar german hang
10 external rotation
30s dead hang

EXTRA
2x30s isometric neck hold