climb/5rft/jr20

lead:
8,8,10c/d project (2 takes), 10b project (1 take), 10a, 10a
===
5rft
wide seated cable row #60 x 10
banded superman lat pulldowns (blue) x 10
===
JR20min
5/45x24

step45

step 45min

fast phys 9.1

10min cardio primer:
JRC #8 (zgym)
===
10min compound lift: deficit lunges
12/12-----9/9-----6/6-----3/3-----12/12reps
15s        20s        22s      25s        15s
===
15min circuit:
smith 1 leg squat x 10/10 0# (-1 riser)
elev band abd + press (blue) x 10
kb squat to heel raise #40/wV x 10
#: 4 2/3
====
5min burnout:
slow jefferson dL #25 (pause 3 sec at bottom) x 26
    ^^^to work on pike flexibility!^^

3mi

walk 3miles

Fast Physique 8.2

10m primer: 10/20x20
Jr/jr/burpee
===
10m compound: elev dL
12.     9.     6.       3.      12
50#.  60     70.    85.      50#
===
15cirxuit:
kB/band side squat #50/12/blue x 10 total
Pistols x5/5
Elev glute press x 10/10
#: 4 1/3
===
5min burnout
DB walking lunges #12s = 96 reps

climb/5rft/JR20

8:40-9:40

Auto: 7,8,9 (5min rests)

Boulder: v4, overhung v4(nope), v3 (got it on second), v2, v2/3?? (Blue/cave), v3(nope), v2 (3min rests)

Traverse promontory: blue v0 to red v8 on opposite side , 3 falls

===

9:40-10: 

JR20min 5/30

====

10-10:50

Auto: 11b, 10d, 10c (5min rests)

===

5rft:

kB row #40 x 8/8

Banded Superman lat pulldowns x 10

step 45/mobility

step45
^^excellent intermediate video (hard but not too hard)
too short though so hard to repeat!
===
my mobility:

60 handstand

psoas lift/hold 20s x 4 each (2 with pec stick, 2 on blox w/ assisted higher lift & hold)

then 2rounds:

60s oblique opener (2s up/1 d)

oblique leg lift x 5

t-spine opener x 5