Kamp LOKAL: Aug 18, 2023

Warm up 3 sets 1:00 Row (moderate) 5 Wall Ball (light) :30 Handstand Hold 10 Single Arm High Pull (each arm, moderate) 5 Muscle Clean (45/35) 10 Single Arm Bench Press (each arm, moderate) -Then- Warm Up to Power Clean and Bench Press weight. Scoring: Checkbox

Dumbbell Bench Press (Optional) Optional: 9 Dumbbell Bench Press @ 6.5/10 RPE 9 Dumbbell Bench Press @ 7.5/10 RPE 7 Dumbbell Bench Press @ 8/10 RPE 7 Dumbbell Bench Press @ 8.5/10 RPE 5 Dumbbell Bench Press @ 9/10 RPE *10 Speed Push Up after each set. OPTIONAL b/c of the Bench Press in the workout today Scoring: Points

Barbell Back Rack Step Ups 14 Barbell Back Rack Step Ups (7 each leg) @ 7/10 RPE 12 Barbell Back Rack Step Ups (6 each leg) @ 7.5/10 RPE 10 Barbell Back Rack Step Ups (5 each leg) @ 8/10 RPE 10 Barbell Back Rack Step Ups (5 each leg) @ 8.5/10 RPE 10 Barbell Back Rack Step Ups (5 each leg) @ 9/10 RPE Scoring: Load

Partner Throwdown Friday! Metcon: In a 30 minute window: 2000m Row -then- 30 Rounds of Holleyman 5 Wall Balls (20/14) (10/9ft) 3 Handstand Push Ups 1 Power Clean (225/155) -then- Max Bench Press (225/155) *Split Row and Bench and reps as desired. Alternate rounds of Holleyman with your partner __________________________ Individual version: In a 20 minute window: 1000m Row -then- 15 Rounds of Holleyman 5 Wall Balls (20/14) (10/9ft) 3 Handstand Push Ups 1 Power Clean (225/155) -then- Max Bench Press (225/155) *Split Row and Bench and reps as desired. Alternate rounds of Holleyman with your partner *We changed to a 20 minute window for individuals to not have ~10 minutes at the bench press station. Scaled: In a 30 minute window: 1500m Row -then- 30 Rounds of Holleyman 4 Wall Balls (20/14) (10/9ft) 2 Handstand Push Ups 1 Power Clean (185/125) -then- Max Bench Press (185/125) *Split ALL work and reps as desired Individual Version In a 20 minute window: 750m Row -then- 15 Rounds of Holleyman 4 Wall Balls (20/14) (10/9ft) 2 Handstand Push Ups 1 Power Clean (185/125) -then- Max Bench Press (185/125)