Kamp Lokal May 29, 2026

Mark Go
May 28
1 min read

Front Squat

5 Sets

4 Front Squat @80-85% 1 RM Front Squat

4 Incline Bench Press @80-85% 1RM Bench Press

4 Weighted Pull Ups @8-8.5/10 RPE

*Rest as needed between sets.

METCON:

Teams of 2

150 Wall Ball (20/14)

150 Toes to Bar

150 Dumbbell Snatch (50/35)

150 Box Jump Overs (24/20)

*Individual version:

75 Wall Ball (20/14)

75 Toes to Bar

75 Dumbbell Snatch (50/35)

75 Box Jump Overs (24/20)

Time Cap: 30 minutes

Scaled:

"Half Murph"

800m Run

50 Pull Ups

100 Push Ups

150 Air Squats

800m Run

*With or without a 20/14 Vest

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