Kamp LOKAL: Sept 11, 2023

Warm up 2-3 Sets 1:00 Row OR Ski (moderate) 6 Ring Kip to Swing 2-3 Tempo Ring Dip :20 Handstand Hold w/Tempo descent at end of :20 10 Banded Good Morning Scoring: Rounds + Reps

Dumbbell Bench Press 5 Dumbbell Bench Press @ 6/10 RPE 5 Dumbbell Bench Press @ 7/10 RPE 3 Dumbbell Bench Press @ 8/10 RPE 3 Dumbbell Bench Press @ 9/10 RPE 10 Dumbbell Bench Press @ 6.5/10 RPE 10 Dumbbell Bench Press @ 7/10 RPE Scoring: Load

Front Squat 5 Front Squat @ 6/10 RPE 4 Front Squat @ 6/10 RPE 3 Front Squat @ 6/10 RPE 2 Front Squat @ 6/10 RPE 1 Front Squat @ 6/10 RPE 10 Front Squat @ 6.5/10 RPE 10 Front Squat @ 7/10 RPE Scoring: Load

Clean Deadlift 5 Clean Deadlift @ 6/10 RPE 4 Clean Deadlift @ 7/10 RPE 3 Clean Deadlift @ 8/10 RPE 2 Clean Deadlift @ 9/10 RPE 1 Clean Deadlift @ 10/10 RPE 10 Clean Deadlift @ 6.5/10 RPE 10 Clean Deadlift @ 7/10 RPE *No hook or mixed grip. Scoring: Load

Metcon AMRAP 20 Minutes 2 Ring Muscle Ups 4 Handstand Pushups 8 Kettlebell Swings (70/53) Scaled: AMRAP 20 Minutes 1 Ring Muscle Up 2 Handstand Pushups 4 Kettlebell Swings (70/53) Scoring: Rounds + Reps