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

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.

Lämmittely ja mobility

Harjoitellaan mavea ja boxihyppyä

12min AMRAP
6 boxin yli burpee
8 istumaan nousua
10m askelkyykkykävely

Loppuvenyttelyt

A.
2 rds:
12 Air squat
9 Sit ups
6 Push up

2 rds:
6 Squat w/ db/kb
6 Burpee
6 Power snatch

Mobility:
- Lunge complex
- Couch stretch
- Pigeon stretch
- Shoulder pump

B.
For time:
3 rounds:
50 Squat w/ db/kb
40 Burpee over db/kb
30 Hang Power snatch w/ db/kb
Rest 3min...