Kamp LOKAL: March 23, 2024

Warm up:

10-15 minutes moving through

250m Ski OR Row (moderate)

10 Kip to Swing

5 Kipping Chest to Bar Pull Up

5 Box Dip

5 Single Arm Kettlebell Hang Clean (each arm, moderate)

5 Single Arm Kettlebell Shoulder to Overhead (each arm, moderate)

-Then-

Warm Up to workout weights w/2 Chest to Bar Pull Up + 2 Bar Muscle Up after each set.

Metcon

AMRAP 10 Minutes

10 Kettlebell Hang Cleans (2x53/35)

10 Bar Muscle Ups

10 Kettlebell Shoulder to Overhead (2x53/35)

20 Chest to Bar Pull Ups

Scaled:

AMRAP 10 Minutes

7 Kettlebell Hang Cleans (2x53/35)

7 Bar Muscle Ups

7 Kettlebell Shoulder to Overhead (2x53/35)

14 Chest to Bar Pull Ups

Mayhem for freedom:

Metcon 2: For Charity OPTIONAL

12 minute AMRAP

26 Toes-to-Bar

28 Thrusters (45/35 lbs)

100 Double Unders

Accessory: 3 sets

3 Sets:

10 Dumbbell Floor Press

10 Wide Grip Tbar Row or barbell row

12 Overhead Rope Cable Tricep Ext

12 Zottman Curls

Rest 2-3min