Kamp LOKAL: Oct 30, 2023

Back Squat 1 Back Squat @ 6/10 RPE 1 Back Squat @ 6.5/10 RPE 1 Back Squat @ 7/10 RPE 1 Back Squat @ 7.5/10 RPE 1 Back Squat @ 8/10 RPE 1 Back Squat @ 8.5/10 RPE 1 Back Squat @ 9/10 RPE 1 Back Squat @ 9+/10 RPE *50 Yard Build Up Sprint after each set. Scoring:

Metcon Partner Workout 3 Rounds For Time 10 Synchro Deadlift (225/155) 10 Synchro Bar Muscle Ups -rest 2 minutes- 2 Rounds For Time 20 Synchro Hang Power Clean (135/95) 20 Synchro Chest to Bar Pull Ups -rest 2 minutes- 60 Synchro Shoulder to Overhead (135/95) 60 Synchro Pull Ups *OR Partner 1 performs movement 1 while partner 2 performs movement 2, then switches and each does it again. _______________________ Individual Version: 3 Rounds For Time 10 Deadlift (225/155) 10 Bar Muscle Ups -rest 2 minutes- 2 Rounds For Time 20 Hang Power Clean (135/95) 20 Chest to Bar Pull Ups -rest 2 minutes- 60 Shoulder to Overhead (135/95) 60 Pull Ups Scaled: 3 Rounds For Time 10 Synchro Deadlift (185/125) 7 Synchro Bar Muscle Ups -rest 2 minutes- 2 Rounds For Time 20 Synchro Hang Power Clean (115/80) 15 Synchro Chest to Bar Pull Ups -rest 2 minutes- 60 Synchro Shoulder to Overhead (115/80) 45 Synchro Pull Ups *OR Partner 1 performs rep 1 while partner 2 performs rep 2, then switches and each does it again. Individual: 3 Rounds For Time 10 Deadlift (185/125) 7 Bar Muscle Ups -rest 2 minutes- 2 Rounds For Time 20 Hang Power Clean (115/80) 15 Chest to Bar Pull Ups -rest 2 minutes- 60 Shoulder to Overhead (115/80) 45 Pull Ups Scoring:

Mayhem Gymnastics Mayhem Gymnastics: In 2 Minutes complete max reps of the following complex 6 Box Handstand Shoulder Taps [right/left =2 reps] + 3 Box Strict HSPU