Walk3/z control & cardio 1X/jr20

Walk 3 mi
—
Control&cardio #1X:
3rft:
Bird dog k2e x 8/8
Air lunge/oh p #12s x 5/5
Slow hanging leg lift x 6
Weighted pistols #7.5 x 5/5
Time: 14:44
+
6:16 amrap:
Jump squat 180s x 10 #10
HSCTs x 10 alt
kB swing #50 x 12
#r = 3
+
Jr20min 5/30x35

walk3/evo climb/5rft

walk 3 mi
--
evo climb

Solo prog (comma = 3min rest):

Auto warm up: 

8, 8, 10a 

Bouldering: 

blue v4 right (4attempts), yellow v3 cave (miss last hold), same v3 cave finished, yellow v3 left bulge,  blue v4 back wall (2 attempts to finish), yellow v3 prom attempt, same yellow v3 (fall off) 

(To 11am)

Auto hard: 

11b (2/3 finished), 10d (1/2+ finished), 10b, 10b

--
5rft:
kb row #50 x 7/7
superman lat pulldown blue x 10

Jr20

Jr20min:
5/40x27

Jr20/climb voyager

Jr20min 5/25

Outdoor climb voyager:
Tr: 5.9,
Lead attempt 5.9 (to 3bolts) then TR

Lots of hiking!

Walk2/jr20/body crush #42 p2X

Walk 2mi
+
Jr20min 5/40
—-
Body crush #42 p2:
2rft:
Weighted asstd pistols #7.5 x 5/5
Dive bomber/f/b jump x 8
Front lunge/side lunge #35 x 8/8
Donkey kick/jump tuck x 10
Time: 11:12
+
9:43 amrap:
Glute abd&p green x 15
Db jump squat lunge back #8s x 12
Ab splitter x 8
#r= 3.66

Walk2/body crush p1 #42X/jr20

Walk 2 mi
—-
Body crush #42 p1:
3rft:
Expl squat to curtesy #10wv x 16
Side plank f/b leg lift blue band x 10/10
Jump squat twist knee up  #10wv x 16
Reptile plank leg ext x 10/10
10min
+
3rft:
Sngl day #40 x 10/10
HSCTs x 8alt
Split squat kB #40 x 8/8
kB alt swing #40x 10
Time: 9:10
Total: 19:10
+
Jr20min
5/35

walk2/evo climb/5rft

walk 2 mi
--
evo climb  lead:
7,9,10d (1t), 10d (3t), 10a (1t)
--
5rft:
sngl kb row #50 x7/7
band superman lat pulldown blue x 10