Kamp LOKAL: Aug 22, 2023

Warm up 2-3 Sets 1:00 Cardio (moderate) 10 Kip to Swing 5 Box Jump w/Step Down :30 Sandbag Bear Hug March (moderate) -Then- Warm Up to Sandbag Bear Hug Carry weight. Scoring: Checkbox

Seated Double Dumbbell Z press 5 Seated Double Dumbbell Z Press @ 6.5/10 RPE 5 Seated Double Dumbbell Z Press @ 7/10 RPE 5 Seated Double Dumbbell Z Press @ 7.5/10 RPE 5 Seated Double Dumbbell Z Press @ 8/10 RPE 5 Seated Double Dumbbell Z Press @ 8.5/10 RPE *5 Barbell Push Press after each set. Scoring: Load

Deadlift 2 Deadlift @ 7.5/10 RPE 2 Deadlift @ 8/10 RPE 2 Deadlift @ 8.5/10 RPE 2 Deadlift @ 8.5/10 RPE 2 Deadlift @ 9/10 RPE 2 Deadlift @ 9/10 RPE 2 Deadlift @ 9/10 RPE 2 Deadlift @ 9/10 RPE Scoring: Load

Metcon Metcon 13 min cap 300ft Sandbag Bear Hug Carry (150/100) -into- 5 Rounds 10 Chest To Bar Pull-Ups 10 Box Jumps Overs (24/20) -into- 300ft Sandbag Bear Hug Carry (150/100) *Sub Farmers Carry (2x70/50) for Rx’d if needed for equipment limitations. Scaled 300ft Sandbag Bear Hug Carry (100/70) -into- 5 Rounds 7 Chest To Bar Pull-Ups 7 Box Jumps Overs (24/20) -into- 300ft Sandbag Bear Hug Carry (100/70) *Sub Farmers Carry (2x50/35) for Rx’d if needed for equipment limitations. Scoring: Time

Mayhem BB Mayhem BB 3-4 Rounds 12 Standing DB Lateral Raise @7/10 RPE -rest 1 minute- 3-4 Rounds 12 Bent Over Barbell Row @7/10 RPE -rest 1 minute- 3-4 Rounds 12 Single Arm DB Kickback (each side) @7/10 RPE -rest 1 minute-