Kamp LOKAL: Aug 21, 2023

Warm up 2-3 Sets 1:00 Ski OR Row (moderate) 25 Plate Hop :15 Handstand Hold (on wall) :15-:30 Practicing Free Standing Handstand Hold 5. Workout Prep 1 set (at workout pace): 20 Double Unders 25ft Handstand Walk Scoring: Checkbox Pause Search Pull + Snatch Pull + Pause Snatch 1 Pause Snatch Pull + 1 Snatch Pull + 1 Pause Snatch @ 6.5/10 RPE 1 Pause Snatch Pull + 1 Snatch Pull + 1 Pause Snatch @ 7/10 RPE 1 Pause Snatch Pull + 1 Snatch Pull + 1 Pause Snatch @ 7.5/10 RPE 1 Pause Snatch Pull + 1 Snatch Pull + 1 Pause Snatch @ 8/10 RPE 1 Pause Snatch Pull + 1 Snatch Pull + 1 Pause Snatch @ 8.5/10 RPE *Pause Snatch Pull: pause at the top of the extension for 1 second. *Pause Snatch: pause in the receiving position for 3 seconds. Scoring: Load Front Squat + Back Squat 2 Front Squat + 3 Back Squat @ 7.5/10 RPE 2 Front Squat + 2 Back Squat @ 8/10 RPE 2 Front Squat + 1 Back Squat @ 8.5/10 RPE 2 Front Squat + 1 Back Squat @ 9/10 RPE 1 Front Squat + 1 Back Squat @ 9.5/10 RPE Scoring: Load

Accessory 3 Sets 10 Double Dumbbell Back Extension with a Dumbbell Row Right arm + Dumbbell Row Left arm at the top of each rep 20 Bumper Plate Around The Worlds (10 each direction) 7 Ring Support Knee Ups with a Ring Dip at the top of each rep Scoring: Checkbox

Metcon 5 minutes of: 200 Double Unders In remainder of time complete max Handstand Walk in feet. --rest 2 minutes -- 5 minutes of: 200 Double Unders In remainder of time complete max Handstand Walk in feet. Score is total walk in feet Scaled: 5 minutes of: 125 Double Unders In the remainder of time complete max Handstand Walk in feet. --rest 2 minutes -- 5 minutes of: Complete 125 foot Handstand Walk In remainder of time complete max effort Double Unders