Kamp LOKAL: Sept 13, 2023

Warm up 2-3 Sets 1:00 Ski Erg (moderate) 10 Single Arm Kettlebell Front Rack Squat (moderate) (5 each side) :30 Sandbag Bear Hug Hold Scoring: Checkbox

Tall Clean 3 Tall Clean @ 5.5/10 RPE 3 Tall Clean @ 5.5/10 RPE 3 Tall Clean @ 6/10 RPE 3 Tall Clean @ 6/10 RPE Scoring: Load

Pause Squat Clean From the blocks + Pause Push jerk + Squat Clean from the blocks + Push jerk 1 Pause Squat Clean from the Blocks + 1 Pause Push Jerk + 1 Squat Clean From the Blocks + 1 Push Jerk @ 5.5/10 RPE 1 Pause Squat Clean from the Blocks + 1 Pause Push Jerk + 1 Squat Clean From the Blocks + 1 Push Jerk @ 5.5/10 RPE 1 Pause Squat Clean from the Blocks + 1 Pause Push Jerk + 1 Squat Clean From the Blocks + 1 Push Jerk @ 6/10 RPE 1 Pause Squat Clean from the Blocks + 1 Pause Push Jerk + 1 Squat Clean From the Blocks + 1 Push Jerk @ 6/10 RPE 1 Pause Squat Clean from the Blocks + 1 Pause Push Jerk + 1 Squat Clean From the Blocks + 1 Push Jerk @ 6.5/10 RPE *Squat Clean: Pause in squat for 2 seconds. *Push Jerk: Pause in receive for 2 seconds. Scoring: Load

Barbell Front Rack Step up 20 Barbell Front Rack Step Up 20 Barbell Front Rack Step Up 20 Barbell Front Rack Step Up 20 Barbell Front Rack Step Up Scoring: Load

Metcon Metcon: 8 min cap For time: 30 Calorie SkiErg 15 Sandbag Squats (150/100) (OR 30 at (100/70) 20 Calorie SkiErg 10 Sandbag Squats (150/100) (OR 20 at (100/70) Scaled: 8min cap For time: 24 Calorie SkiErg 12 Sandbag Squats (150/100) (OR 24 at (100/70) 18 Calorie SkiErg 6 Sandbag Squats (150/100) (OR 12 at (100/70) Scoring: Time

Mayhem Gymnastics Mayhem Gymnastics: Percentage Work: 1 Minute Max Toes to Rings ---rest 2 minutes --- complete 3 sets of 20% of your 1 minute max Toes to Rings ---rest 3 minutes --- 1 Minute Max Strict Ring Dips ---rest 2 minutes --- complete 3 sets of 20% of your 1 minute max Ring Dips