On these days I usually do some active recovery, but everyone has different situation and take these days for resting if feeling like it. Usually little streching and walk wont harm things so I recommend do something like that and eat well.

15 x WB
15 x KB Swing 32/20
15 x Box Jump

5/12 Crossfit sykli
Ma: Weightlifting (Optional Bike Erg Test!)
Ti: "Right Now" + Accessory
Ke: Rest or Active Rest
To: Gymnastics Technique + "Vitaly Scherbo" (Optional Rx+ gymnastics)
Pe: Back Squat + Accessory
La: "American Witch"
Su: Rest

WEEK 4/6

WARM UP 15-20min

Maanantain saliohjelman + snatch technique

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HIT & HIGH PULL *full foot (sn contact drill)
2x3[3+1]@BB pal 2min

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SNATCH PULL to POWER POSITION + SNATCH ABOVE KNEE
4-6[1+2]@RPE8 *2 quality reps reverse pal 2min

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HIT & HIGH PULL *full foot (contact drill)
2x3[3+1]@BB pal 2min

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CLEAN PULL to POWER POSITION + CLEAN ABOVE KNEE
4-6[1+2]@RPE8 *2 quality reps reverse pal 2min

Rive ja työntö

4 sets of thrusters every 2.30 min (=10 min).

1. 12 reps
2. 9 reps
3. 6 reps
4. 3 reps

30 min for quality

3 min work/1 min rest. Always continue from where you stopped before rest.

12 x push up
12 x sit up
12 x kb clean and jerk
12 x wall ball
12 cal row

Skill: Latsihommia

T2B/K2E emom

WOD:
Aikaa vastaan
30-20-10
Kalorit
T2B

3min tauko

30-20-10
Burpee tankoon
OHS, 35/50

AMRAP 9 (reps)

10 Shoulder Press @ 60% todays heaviest load
10 Kipping Pull Ups / Jumping Pull Ups
10 Sit Ups

Warm up
3 rounds
1:00 cardio machine
16 shoulder taps on push up plank
12 alt leg v-ups
8 scap pull ups
4 inch worm with push up to strict/jumping pull up
:30 HS Hold
then some skill/prep for todays wod, spend time as needed bwn 5-15 minutes