Kamp LOKAL: July 11, 2023

Warm up 2 Sets 1:00 Ski OR Row (moderate) 7 Kip to Swing 7 Single Arm High Pull (each arm, moderate) 14 Alt. Leg V-Up

Strict Press 10 Barbell Strict Press @ 6.5/10 RPE 8 Barbell Strict Press @ 7/10 RPE 6 Barbell Strict Press @ 7.5/10 RPE 4 Barbell Strict Press @ 8/10 RPE 2 Barbell Strict Press @ 8.5/10 RPE *10 Double Dumbbell Push Press after each set. Scoring: Load

Deadlift 8 Deadlift @ 7.5/10 RPE 8 Deadlift @ 7.5/10 RPE 6 Deadlift @ 8/10 RPE 6 Deadlift @ 8.5/10 RPE 6 Deadlift @ 8.5/10 RPE Scoring: Load

Metcon 3 Rounds (13 min cap) 30 Alternating Dumbbell Snatches (50/35) 30 Toes to bar Scaled: 3 Rounds 24 Alternating Dumbbell Snatches (50/35) 24 Toes to bar Scoring: Time