“Castaway”

AMRAP 15

100/80 Air Squats

50 Hang Power snatch 30/20

25/20 Cal Bike / row

5min Row/Airbike nose breathing only

Perfect Stretch video

For time, with a partner: (you go, I go )

4 x Rope Climb

then

50-30-20 reps
Wall Ball @14/20lbs
Toes to Bar
Box Jump Step Down @60/50cm

then

4 x Rope Climbs
Timecap: 40 mins

One person works at a time!

Optional Accessory
CONDITIONING

For time:

30cal Airbike
8 D-Ball/Sandbag Ground to Shoulder
8 D-Ball/Sandbag Squat (front of body)
40m -Ball/Sandbag Carry
 

RPE 4

2-3 rounds:
10m 4-Step Walk video
10m Inchworm
10m Squat Jump
10m Lizard Walk
10 Kipping Swings video

---

Thoracic Flow video and 5+5+5 Wall Squat video

Optional Accessory

GYMNASTIC CONDITIONING

EMOM x6

8-15 TTB

RPE 3 to 4

Kyykky 5x65%, 3x75%, 1x85%
Kyykky eri leveyksillä 3x8x40-60%
Pystypunnerrus 5x5
QuadBlast 1 kierros (hypyt amrap)

• 10 Min EMOM of:
BB Power Snatch + Squat Snatch (1+1) reps
Parti @ 65-70% 1RM e aggiungi carico by feeling se vuoi.

10 rounds :
30s HARD
60s EASY

Optional Accessory
GYMNASTIC STRENGTH

2-4 rounds, rest as needed

1) Wall Walk + 20 Wall Facing Shoulder Taps
2) L-Hang, max time

Overall RPE 4