Kamp LOKAL: Dec 2, 2023

Bench Press + Bent Over Rows 10 Bench Press + 10 Bent Over Rows @ 6/10 RPE 10 Bench Press + 10 Bent Over Rows @ 6.5/10 RPE 10 Bench Press + 10 Bent Over Rows @ 7/10 RPE 10 Bench Press + 10 Bent Over Rows @ 7.5/10 RPE *Score Bent Over Row weight in notes. Scoring:

Front Rack Lunges + Heel elevated goblet squats 10 Front Rack Lunges + 10 Heel Elevated Goblet Squats @ 6/10 RPE 10 Front Rack Lunges + 10 Heel Elevated Goblet Squats @ 6.5/10 RPE 10 Front Rack Lunges + 10 Heel Elevated Goblet Squats @ 7/10 RPE 10 Front Rack Lunges + 10 Heel Elevated Goblet Squats @ 7.5/10 RPE *Score Goblet Squat weight in notes. Scoring:

Metcon Metcon: 5 min cap each set 2 sets: 3 Rounds 5 Strict Chest to bar Pull Ups 25ft Handstand Walk -rest 3 minutes b/t sets- Scaled: 2 sets: 3 Rounds 3 Strict Chest to bar Pull Ups 15ft Handstand Walk -rest 3 minutes b/t sets- Scoring:

Accessory work: Accessory work: 3 Sets 8 Dumbbell Step Ups (each leg) 10 Single Arm Ring Rows (each arm) 20 Kettlebell Dead Bug (lay on back and hold kettlebells above you while performing dead bugs)