Kamp LOKAL: July 12, 2023

Successory 3 Sets 5 Wall Walks + :30-:45 Nose to Wall Handstand Hold 50ft Double Dumbbell Overhead Carry (every 10ft do a Double Dumbbell Push Press 5 IYT with Plates Scoring: Checkbox

Strength

Pause Clean Deadlift Mid + Clean Pull from Mid + Clean + Pause Push Jerk Pause Clean Deadlift at Mid Thigh + Clean Pull from that mid thigh position + Clean + Pause Push Jerk @ 6.5/10 RPE Pause Clean Deadlift at Mid Thigh + Clean Pull from that mid thigh position + Clean + Pause Push Jerk @ 7/10 RPE Pause Clean Deadlift at Mid Thigh + Clean Pull from that mid thigh position + Clean + Pause Push Jerk @ 7.5/10 RPE Pause Clean Deadlift at Mid Thigh + Clean Pull from that mid thigh position + Clean + Pause Push Jerk @ 8/10 RPE Pause Clean Deadlift at Mid Thigh + Clean Pull from that mid thigh position + Clean + Pause Push Jerk @ 8.5/10 RPE *Pause Clean Deadlift is for two seconds at mid thigh. **Pause Push Jerk is for two seconds in receive position. Scoring: Load

Pause Front Squat + Front Squat 1 Pause Front Squat + 2 Front Squat @ 7/10 RPE 1 Pause Front Squat + 2 Front Squat @ 7.5/10 RPE 1 Pause Front Squat + 2 Front Squat @ 8/10 RPE 1 Pause Front Squat + 2 Front Squat @ 8.5/10 RPE 1 Pause Front Squat + 2 Front Squat @ 8.5/10 RPE *Pause Front Squat is 3 seconds in the bottom of the squat. Scoring: Load

Metcon AMRAP 20 Minutes 500m Row 15 Burpees over Rower 400m Run 15 Burpees over Rower Scoring: Time

Mayhem BB 3-4 Sets 10 Strict Pull Ups (light/moderate weight is possible) @RPE 7 10 Seated Alternating Dumbbell Curl (each side) @RPE 7 -rest 90-120 seconds b/t sets- 3-4 Sets 10 Meadows Row @RPE 7 10 Ring Curls @ moderate weight – maintain quality -rest 90-120 seconds b/t sets