Kamp LOKAL: Sept 08, 2023

Warm up 3 Sets 1:00 Echo Bike (moderate) 50ft Dumbbell Overhead Carry (each arm, moderate) 3-5 Thrusters (start with empty bar and build in weight) 4-6 Overhead Walking Lunge Steps (start with empty bar and build in weight) -Then- Warm Up to Thruster and Overhead Lunge weights. 5. Workout Prep 1 Set (at workout pace): 5 Echo Bike Calories 3 Thrusters (at third workout weight) 10-foot overhead walking lunge (at workout weight) Scoring:

Strict Press 5 Strict Press @ 6/10 RPE 4 Strict Press @ 7/10 RPE 3 Strict Press @ 8/10 RPE 2 Strict Press @ 9/10 RPE 1 Strict Press @ 10/10 RPE 10 Strict Press @ 6.5/10 RPE 10 Strict Press @ 7/10 RPE Scoring:

In the Hole Front Squat 5 In the Hole Front Squat @ 6/10 RPE 5 In the Hole Front Squat @ 6/10 RPE 5 In the Hole Front Squat @ 6.5/10 RPE 5 In the Hole Front Squat @ 6.5/10 RPE Scoring:

Metcon (12 min cap) For time: 18-15-12 Echo Bike Calories Thrusters Round 1: 18 @ (95/65) Round 2: 15 @ (115/85) Round 3: 12 @ (135/95) -Then- 66-foot overhead walking lunge (135/95) Scaled For time: 15-12-9 Echo Bike Calories Thrusters Round 1: 15 @ (75/55) Round 2: 12 @ (95/65) Round 3: 9 @ (115/80)