Kamp LOKAL: Nov 17, 2023

Seated Strict Press 5 Seated Strict Press @ 6/10 RPE 5 Seated Strict Press @ 6.5/10 RPE 3 Seated Strict Press @ 7/10 RPE 3 Seated Strict Press @ 7.5/10 RPE 1 Seated Strict Press @ 8/10 RPE 1 Seated Strict Press @ 9/10 RPE 1 Seated Strict Press @ 10/10 RPE Scoring: Checkbox

In the Hole Front Squat 3 In the Hole Front Squat @ 6.5/10 RPE 3 In the Hole Front Squat @ 7/10 RPE 2 In the Hole Front Squat @ 7.5/10 RPE 2 In the Hole Front Squat @ 8/10 RPE 1 In the Hole Front Squat @ 9/10 RPE 1 In the Hole Front Squat @ 9.5/10 RPE 1 In the Hole Front Squat @ 10/10 RPE Scoring: Checkbox

FULL SEND FRIDAY! (3:30 Cap per set) FULL SEND FRIDAY! 4 Rounds 10 Double Dumbbell Hang Cleans (2x50/35) 10 Chest to Bar Pull Ups 10 Box Jumps (24/20) -rest until minute 8- 4 Rounds 10 Double Dumbbell Push Jerks (2x50/35) 10 Toes to bar 5 Shuttle Sprints (50ft) -rest until minute 16- 4 Rounds 10 Double Dumbbell Hang Clean and Jerks (2x50/35) 5 Bar Muscle Ups 10 Box Jumps (24/20) Scaled: 4 Rounds 10 Double Dumbbell Hang Cleans (2x40/25) 7 Chest to Bar Pull Ups 7 Box Jumps (24/20) -rest until minute 8- 4 Rounds 10 Double Dumbbell Push Jerks (2x40/25) 8 Toes to bar 5 Shuttle Sprints (50ft) -rest until minute 16- 4 Rounds 10 Double Dumbbell Hang Clean and Jerks (2x40/25) 4 Bar Muscle Ups 7 Box Jumps (24/