Kamp LOKAL: Sept 18, 2023

Warm up 2-3 Sets 1:00 Row (moderate) 10 Single Arm Dumbbell High Pull (each arm) (light/moderate) 5 Hang Squat Cleans (empty bar) 10 Hanging Scap Retraction 5 Strict Pull Ups -Then- Warm Up to Hang Squat Clean weight. 5. Workout Prep 1 set (at workout pace): 2 Hang Squat Clean (at workout weight) 2 Strict Chest to Bar Pull Ups Scoring: Checkbox

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

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

Deadlift 5 Deadlift @ 6/10 RPE 4 Deadlift @ 7/10 RPE 3 Deadlift @ 8/10 RPE 2 Deadlift @ 9/10 RPE 1 Deadlift @ 10/10 RPE 8 Deadlift @ 7/10 RPE 8 Deadlift @ 8/10 RPE Scoring: Checkbox

Metcon Metcon 5min cap each 2 sets 9-6-3 Hang Squat Clean (155/105) Strict Chest to Bar Pull Ups rest 1:1 b/t sets- Scaled: 2 sets 9-6-3 Hang Squat Clean (135/95) 6-3-1 Strict Chest to Bar Pull Ups rest 1:1 b/t sets- Scoring: Checkbox

Mayhem Gymnastics Complete 7 sets of the following for TIME: 2 Wall Walks + 4 Strict Wall Facing HSPU [complete the 2 Wall Walks THEN do the 4 Strict HSPU] -- rest 60 seconds between sets -- ** The goal is to go unbroken each set but doesn't have to be for RX