Kamp LOKAL: Aug 01, 2023

Warm up 2-3 Sets 1:00 Bike Erg OR Echo Bike (moderate) 10 Single Arm Kettlebell Thruster (each arm, light) 5. Workout Prep 1 set (at workout pace): 5/4 Calorie Bike Erg (OR 4/3 Calorie Echo Bike) 5 Wall Balls (at workout weight and height) OR Dumbbell Hang Clean and Jerk (at workout weight) depending on what option you choose Scoring: Checkbox

Successory 3 Sets 10 Double Kettlebell Front Rack Bulgarian Split Squat (5 each leg) 10 Kettlebell Gorilla Row (5 each arm) 10 4in Deficit Hand Release Push Up Scoring: Checkbox

Behind the neck strict press + Press + Double DB push press 6 Alternating Behind the Neck Strict Press and Strict Press (3 each) + 10 Double Dumbbell Push Press @ 6.5/10 RPE 6 Alternating Behind the Neck Strict Press and Strict Press (3 each) + 10 Double Dumbbell Push Press @ 7/10 RPE 6 Alternating Behind the Neck Strict Press and Strict Press (3 each) + 8 Double Dumbbell Push Press @ 7/10 RPE 6 Alternating Behind the Neck Strict Press and Strict Press (3 each) + 8 Double Dumbbell Push Press @ 7.5/10 RPE 6 Alternating Behind the Neck Strict Press and Strict Press (3 each) + 6 Double Dumbbell Push Press @ 7.5/10 RPE Scoring: Load

Deadlift 5 Deadlift @ 8.5/10 RPE 5 Deadlift @ 8.5/10 RPE 5 Deadlift @ 8.5/10 RPE 5 Deadlift @ 8.5/10 RPE 5 Deadlift @ 8.5/10 RPE Scoring: Load

Metcon 4 sets: AMRAP 2 Minutes 25/20 Calorie Bike Erg (OR 20/16 Calorie Echo Bike) Max Wall Balls (30/20) (10/9ft) OR Dumbbell Hang Clean and Jerks (50/35) -rest 2 minutes between sets- Scaled 4 sets: AMRAP 2 Minutes 20/16 Calorie Bike Erg (OR 15/12 Calorie Echo Bike) Max Wall Balls (20/14) (10/9ft) OR Dumbbell Hang Clean and Jerks (40/25) -rest 2 minutes- Scoring: Rounds + Reps