Kamp Lokal Nov 18, 2025

METCON:

AMRAP 5 Minutes

10/8 Calorie Row

10-15-20-25...

Pull Ups

-rest 3 minutes-

AMRAP 5 Minutes

10/8 Calorie Row 8-12-16-20-24...

Strict Handstand Push Ups

-rest 3 minutes-

AMRAP 5 Minutes

10/8 Calorie Row

6-9-12-15-18...

Chest to Bar Pull Ups

1st AMRAP: 85/77+ (through the 20s and into the 4th row)

2nd AMRAP: 106/96+ (through the 20s and into the 5th row)

3rd AMRAP: 120/100+ (through the 18s and into the 6th row)

SCALED:

AMRAP 5 Minutes

8/6 Calorie Row

8-12-16-20...

Pull Ups

-rest 3 minutes-

AMRAP 5 Minutes

8/6 Calorie Row 6-9-12-15-18...

Strict Handstand Push Ups

-rest 3 minutes-

AMRAP 5 Minutes

8/6 Calorie Row

4-6-8-10-12...

Chest to Bar Pull Ups

Snatch Pull + Power Snatch

Snatch Pull + Power Snatch + Snatch Pull + Power

Snatch @70-73% 1RM Power Snatch

Snatch Pull + Power Snatch + Snatch Pull + Power

Snatch @70-73% 1RM Power Snatch

Snatch Pull + Power Snatch + Snatch Pull + Power

Snatch @75-80% 1RM Power Snatch

Snatch Pull + Power Snatch + Snatch Pull + Power

Snatch @75-80% 1 RM Power Snatch

Snatch Pull + Power Snatch + Snatch Pull + Power

Snatch @75-80% 1RM Power Snatch

*Rest 2 minutes between sets.

Dumbbell Bench Press + Dumbbell Piston

Bench Press

10 Dumbbell Bench Press + 10 Dumbbell Piston

Bench Press @6/10 RPE

8 Dumbbell Bench Press + 8 Dumbbell Piston Bench Press @7/10 RPE

6 Dumbbell Bench Press + 6 Dumbbell Piston Bench Press @8/10 RPE

8 Dumbbell Bench Press + 8 Dumbbell Piston Bench Press @7.5/10 RPE

10 Dumbbell Bench Press + 10 Dumbbell Piston

Bench Press @6.5/10 RPE

*Rest as needed between sets.

Sandbag Work

4 Sets

4x (25ft Sandbag Carry + 3 Sandbag Deadlift)

*Rest as needed between sets.