Evo/5rft1**

Lead: 8,8,9,11a proj (1t), 10c (1t), 10b, 10a, 10b

+

5rft1:

kB row #50x 7/7

Superman last pulldowns blue x10

Seated row/rotation #6s x 10

Z 8min Tabata #5 (12min)/walk2

 Walk2mi

—

2min warm up

10/20x24:

Frog jump ins

Hang knee raise

Power split jump

Side plank cross k2e L

Side plank cross k2e R

Jump tuck/sumo squat

Pull-up

Rockstar burpee

Evo climb

Lead: 

8,8,7/8,10d/11a white project (1t), 10d/11a (2/3 lower), 10c (3/4 lower), 

Jr20

 Jr20min : 5/45

walk2/ladder20/jr20

 walk 2 mi

--

2 min warm up

ladder FT:

sb elev single glute press #20: 10/10--11/11--12/12--11/11--10/10

elev sumo squat #70: 10--12--14--12--10

time: 9:51

+

11:09 amrap:

ninja jump tux x 10

hollow rock to knee tuck #18 x 12 alt

split squat #15s x 8/8

pilates box plank w/ leg kick back x 12 alt.

#r = 3.25

+

jr20: 10/20x40

Walk2/climb/5rft2

 Walk 2 miles

—

Climb:

Auto: 7/8, 9, 10a, 11c white (7/8clips), 11a/b, 10c/d, 10b

Bouldering: cave v3, v4,  v5 fail, v3 variation of v2, v4 cave right, v3-v2-v1-v0, v3 vert fail

—

5rft #2:

kB row #50 x 7/7

HSCTs x 8 alt

walk2/jr20

 walk 2 mi

--

jr20: 5/30