Kamp LOKAL: Nov 20, 2023

Warm Up:

2-3 Sets

1:00 Row (moderate)

10 Kip to Swing

5 Kipping Chest to Bar Pull Up

5 Wall Ball (light)

-Then-

Warm Up to full Bar Muscle Up

Workout Prep

1 set (at workout pace):

For time:

3 Bar Muscle Ups

9 Wall Balls (at workout height and weight)

3 Front Squat @ RPE7

2 Front Squat @ RPE7.5

1 Front Squat @RPE8

1 Front Squat @RPE 8.5

10 Dumbbell Bench Press @ RPE 7

10 Dumbbell Bench Press @ RPE 7

10 Dumbbell Bench Press @ RPE 7

10 Dumbbell Bench Press @ RPE 7

3 Clean Deadlift @RPE 7

2 Clean Deadlift @RPE 7.5

1 Clean Deadlift @RPE 8

1 Clean Deadlift @RPE 8.5

*No hook or mixed grip.

For time: (12 min cap)

30 Bar Muscle Ups

90 Wall Balls (30/20) (10/9ft)

*Partition as desired

Scaled:

20 Bar Muscle Ups

60 Wall Balls (30/20) (10/9ft)

*Partition as desired