Kamp LOKAL: Sept 01, 2023

Warm up 3-4 Sets 1:00 Row OR Ski (moderate) 10 Cuban Press (light) 10 Overhead Squat (light) 5 Box Jump w/Step Down 5 No Jump Burpee 10 Single Kipping Pull Up -Then- Warm Up to Overhead Squat weight and Box Jump height. Scoring: Checkbox

Back Squat 5 Back Squat @ 6/10 RPE 4 Back Squat @ 6.5/10 RPE 3 Back Squat @ 7/10 RPE 2 Back Squat @ 7.5/10 RPE 1 Back Squat @ 8/10 RPE 1 Back Squat @ 9/10 RPE 1 Back Squat @ 10/10 RPE Scoring: Load

Bench Press 5 Bench Press @ 7/10 RPE 4 Bench Press @ 7.5/10 RPE 3 Bench Press @ 8/10 RPE 2 Bench Press @ 8.5/10 RPE 1 Bench Press @ 9/10 RPE 1 Bench Press @ 9.5/10 RPE 1 Bench Press @ 10/10 RPE Scoring: Load

Double KB Front Rack Walking Lunges 10 Double Kettlebell Front Rack Walking Lunges @ 7/10 RPE 10 Double Kettlebell Front Rack Walking Lunges @ 7.5/10 RPE 10 Double Kettlebell Front Rack Walking Lunges @ 8/10 RPE Scoring: Load

5K RUN FOR TIME 5K Run Scoring: Time

Metcon Partner Throwdown Friday! 5 Sets AMRAP 2 minutes- Partner 1: 6 Overhead Squats (185/125) Partner 2: 6 Box Jumps (30/24) *Both complete and switch -then- Max Synchro Burpee Pull Ups (chest on ground for synchro) -rest 2 minutes b/t sets- Scaled 5 Sets AMRAP 2 minutes- Partner 1: 6 Overhead Squats (155/105) Partner 2: 6 Box Jumps (24/20) *Both complete and switch -then- Max Synchro Burpee Pull Ups (chest on ground for synchro) -rest 2 minutes b/t sets- Scoring: Rounds + Reps