15:00 Recovery Effort
Not for time or intensity - conversational recovery pace

leikkiä ja mobility

Valakyykkyä kepillä

roikunta haaste

metcon 15min amrap
10m askelkyykkykävelyä
5 punnerrusta
5 rengassoutua
20s kuppipitoa

15 12 9 12 15
American swing
Toes to bar

12 min AMRAP

2 m käsilläkävely
6 toes to bar
10 m vala-askelkyykkykävely

Back squat 5x5

4-5 sets for quality

50'/arm Single arm KB Front rack carry. At 0, 25 and 50 feet do 5 Single arm KB thrusters. You choose the weight. 100' Hand over hand rope sled pull + Sprint back to the start

Rest/walk 2:00

Strength / Skill:
1x20 Back Squats
Note: Increase 5% from last week's weight if you successfully completed the 20 reps.

WOD - 5 Rounds For Time:
-10 Cleans (#135/95)
-10 Burpees

Post-WOD:
- L-Sit Work

Open 19:3???

Valakyykky

Päivän 3 RM

Gymnastics

KB warm up

2 rounds of

6+6 single leg deadlift
10 kb swings
10 active to passive
10+10 single arm kb snatch
10 ring rows

Gymnastics for quality
- Butterfly & pull-up technique.
- Skin the cat + Ring hollow hold
- Advantaced: Ring Muscle up

• Accessorie: find your heaviest single KB snatch.
• "Penkin alta"

Partner AMRAP 7
1 Skin the cat
2 Ring dips
3 Ring row / Ring Pullups

YGIG with partner. Complete one full round, while partner rests or assists.
Scale movements as needed.