Kamp LOKAL: Oct 2, 2023

Warm up 2-3 Sets 1:00 Row (moderate) 5-10 Air Squats 10 Ring Kip to Swing into 2 Tempo Ring Dips 10 Single Arm Dumbbell High Pull (each side) -Then- Warm Up to Hang Power Clean weight with 2 Muscle Up after each set. Scoring: Back Squat 5 Back Squat @ 6/10 RPE 4 Back Squat @ 7/10 RPE 3 Back Squat @ 8/10 RPE 2 Back Squat @ 9/10 RPE 1 Back Squat @ 10/10 RPE 6 Back Squat @ 8/10 RPE 6 Back Squat @ 9/10 RPE Scoring: Bench Press 5 Bench Press @ 6/10 RPE 4 Bench Press @ 7/10 RPE 3 Bench Press @ 8/10 RPE 2 Bench Press @ 9/10 RPE 1 Bench Press @ 10/10 RPE 6 Bench Press @ 8/10 RPE 6 Bench Press @ 9/10 RPE Scoring: Deadlift 5 Deadlift @ 6/10 RPE 4 Deadlift @ 7/10 RPE 3 Deadlift @ 8/10 RPE 2 Deadlift @ 9/10 RPE 1 Deadlift @ 10/10 RPE 6 Deadlift @ 8/10 RPE 6 Deadlift @ 9/10 RPE Scoring: Metcon “Nasty Girls” (12 min cap) 12 min cap 3 Rounds 50 Air Squats 7 Muscle Ups 10 Hang Power Cleans (135/95) Scaled: “Nasty Girls” 3 Rounds 35 Air Squats 4 Muscle Ups (OR 12 Strict Pull Ups) 10 Hang Power Cleans (115/80)