Kamp LOKAL: July 21, 2023

Warm up 3-4 Sets 1:00 Row OR Bike (moderate) 10 Goblet Squats with KB or DB (moderate) 5 No Jump Burpee 10-15m Sandbag Carry (start light and build in weight) (Use same implement that you will use in workout -Then- Warm Up to Front Squat and Carry weight. Workout Prep 1 Set (at workout pace): 3 Synchro Front squats (at workout weight) 3 Synchro Bar-facing burpees 10m Carry (at workout weight) Scoring: Checkbox Successory: 3 Sets 6 Double Dumbbell Deadlifts + 5 Double Dumbbell Hang Squat Clean + 4 Double Dumbbell Split Jerks (2 each leg) 4 Muscle Clean @ 7/10 RPE *You will need a pair of dumbbells for the DB Complex and a Barbell for the Muscle Cleans. Scoring: Load Barbell Back Rack Walking Lunge 20 Barbell Back Rack Walking Lunges @ 7/10 RPE 20 Barbell Back Rack Walking Lunges @ 7.5/10 RPE 20 Barbell Back Rack Walking Lunges @ 8/10 RPE 20 Barbell Back Rack Walking Lunges @ 8.5/10 RPE Scoring: Load Metcon Larry (HERO WOD) 45MIN CAP Partner Throwdown Friday! Partner Larry 21-18-15-12-9-6-3 Synchro Front squats (115/75) Synchro Bar-facing burpees *150m Sandbag Bear Hug Carry with (100/70) (OR 150m Farmers Carry (2x50/35) OR 100m Carry with (150/100)) after each round (Switch as desired on carry) Individual version: 21-18-15-12-9-6-3 Front squats (115/75) Bar-facing burpees *75m Sandbag Bear Hug Carry with (100/70) (OR 75m Farmers Carry (2x50/35) after each round Scaled: Partner Larry 21-18-15-12-9-6-3 Synchro Front squats (95/65) Synchro Bar-facing burpees *150m Sandbag Bear Hug Carry with (70/50) (OR 150m Farmers Carry (2x35/20) OR 100m Carry with (100/70)) after each round (Switch as desired on carry) Individual version: 21-18-15-12-9-6-3 Front squats (95/65) Bar-facing burpees *75m Sandbag Bear Hug Carry with (70/50) (OR 75m Farmers Carry (2x35/20) OR 50m Carry with (100/70)) after each round Successory: 3 Sets 6 Double Dumbbell Deadlifts + 5 Double Dumbbell Hang Squat Clean + 4 Double Dumbbell Split Jerks (2 each leg) 4 Muscle Clean @ 7/10 RPE *You will need a pair of dumbbells for the DB Complex and a Barbell for the Muscle Cleans. Scoring: Time