Kamp Lokal Aug 7, 2024

3 Wide Grip Bench Press @ 80-85+% 1 RM Bench Press + 10 Dumbbell Single Arm Bench Press @ 8-8.5/10 RPE (5 each side)

3 Wide Grip Bench Press @ 80-85+% 1 RM Bench Press + 10 Dumbbell Single Arm Bench Press @ 8-8.5/10 RPE (5 each side)

3 Wide Grip Bench Press @ 80-85+% 1 RM Bench Press + 10 Dumbbell Single Arm Bench Press @ 8-8.5/10 RPE (5 each side)

3 Wide Grip Bench Press @ 80-85+% 1 RM Bench Press + 10 Dumbbell Single Arm Bench Press @ 8-8.5/10 RPE (5 each side)

3 Wide Grip Bench Press @ 80-85+% 1 RM Bench Press + 10 Dumbbell Single Arm Bench Press @ 8-8.5/10 RPE (5 each side)

*Rest 2 minutes between sets

**Score is Wide Grip Bench Press

***5th set is optional. Score Single Arm Bench Press in notes

10 Double Dumbbell Front Foot Elevated Lunge @ 8/10 RPE (5 each side) + 7 Double Dumbbell Jump Squats (Jump AS HIGH AS YOU CAN) @ 6-7/10 RPE

10 Double Dumbbell Front Foot Elevated Lunge @ 8/10 RPE (5 each side) + 7 Double Dumbbell Jump Squats (Jump AS HIGH AS YOU CAN) @ 6-7/10 RPE

10 Double Dumbbell Front Foot Elevated Lunge @ 8/10 RPE (5 each side) + 7 Double Dumbbell Jump Squats (Jump AS HIGH AS YOU CAN) @ 6-7/10 RPE

10 Double Dumbbell Front Foot Elevated Lunge @ 8/10 RPE (5 each side) + 7 Double Dumbbell Jump Squats (Jump AS HIGH AS YOU CAN) @ 6-7/10 RPE

10 Double Dumbbell Front Foot Elevated Lunge @ 8/10 RPE (5 each side) + 7 Double Dumbbell Jump Squats (Jump AS HIGH AS YOU CAN) @ 6-7/10 RPE

*Rest 2 minutes between sets

**5th Set is optional

***Score is Double Dumbbell Front Foot Elevated Lunge. Jump squats in notes.

5 Clean Pull @ 105% 1 RM Clean + 7 Toe Elevated Tempo RDL @ 7-7.5/10 RPE

5 Clean Pull @ 105% 1 RM Clean + 7 Toe Elevated Tempo RDL @ 7-7.5/10 RPE

5 Clean Pull @ 105% 1 RM Clean + 7 Toe Elevated Tempo RDL @ 7-7.5/10 RPE

5 Clean Pull @ 105% 1 RM Clean + 7 Toe Elevated Tempo RDL @ 7-7.5/10 RPE

5 Clean Pull @ 105% 1 RM Clean + 7 Toe Elevated Tempo RDL @ 7-7.5/10 RPE

Rest 2 minutes between sets.

**5th set is optional.

***Score is Clean Pull weight. Score RDL weight in notes.

****Tempo is 5 seconds down and 5 seconds up

Metcon; 18 min cap

Partner Throwdown!

For time:

30 Strict handstand Push Ups

90 Kipping Handstand Push Ups

*Pull Up Bar Hang

-into-

120/100 Calorie Ski

*Handstand Hold

**One Partner is working, One Partner is Holding. In order for Partner 1 to work on handstand push ups, Partner 2 must be hanging from the pull up bar. In order for Partner 1 to complete calories on the ski, partner 2 must be holding a handstand. Switch as desired from the working station to the hold station.

__________________________

Individual Version

For time:

15 Strict Handstand Push Ups

45 Kipping Handstand Push Ups

EMOM perform 20 second Pull Up Bar Hang

-into-

60/50 Calorie Ski

EMOM perform 20 second Handstand Hold