climb/p&pl/JR20

climb:
auto: 8,8,8
lead: 10c (1 take!)
TR: 11d, 11c, 11a
==
5rft:
single kB row #40 x 8/8
plank 30
==
JR20
10/40x24

3mi/mobility

3 mile walk
===
my mobility:

60 handstand

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

traction 60s

then 2rounds:

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

oblique leg lift x 5

t-spine opener x 5

climb/p+pl/JR20

TODAY MARKS A NEW TRAINING PERIOD!!!!! I'll keep my climbing days the same (but do this...Wed: all lead, Fri: lead + top rope) I'll be doing 3, 3mi walking/mobility days, 2 climbing, 2 fast physique leg days.

==
climb:
auto: 8
lead: 7x2, 10c project* (2 takes), 11a (3/4 finished), 10a, 10a, 9
==
5rft:
sngle kB row #40 x8/8
plank (10/10/10)
==
JR20
10/20x40

12min body #16

2min warm up

12 Minute AMRAP

1. Commando jump tuck burpees x 10

2. Ab Splitters x 10

3. One leg surrender jump squat 10/10

4. Dynamic squat x15

#rnds: 2.5

12min body #17

2min warm up
===

12 Minute AMRAP

1. Everest Climber (x3) to one leg push up x 10

2. Side jump over to sumo jump squat x 10

3. Knee hugs (x3) to banded lat pull Supermans (x3)  x 10

4. Jump lunge to stationary lunge jump x 10

#rnds: 2 + 4 reps

12min body #18

2min
====
#18
12Amrap

1. Wall plank mountain climbers (x5) / jump squat (x3) x 4

2. Wall supported Pistol Squat / Side lunge one leg jump up (x5) x 5/5

3. Walking push up x 10

4. Seated rows w/ band (black) x 10

#rnds: 2 1/4

12min body #19

2min warm up

#19
1. Hyper Burpee (jump tuck push up / jump tuck) x 10
2. Curtsy touch down / one leg jump x 10 / 10
3. **Banded Superman lat pulldowns  x 10
4. Ballerina Plie Squat / Sumo jump squat x 15
#rnds: 3 1/4