walk2/ladder&amrap20

 walk 2 mi

ladder FT:

upside down single leg press #60 5/5--6/6--7/7--6/6--5/5

machine single ham curls #15(2)#12: 5/5--6/6--7/7--6/6--5/5

time: 7:58

+

12:02 amrap:

ballerina hip abd & press (green) x 12

hanging knee raise up/ext/straight leg lower x 8

dB step ups #15s x 8/8

snatch & press #26 x 6/6

#r = 3

evo/5rft2/walk2

 evo climbs:

lead: 7,8,9,11a project CRUSHED!, 10b, 10a, 8

+

5rft:

kb row #50 x 7/7

HSCTs

+

walk 2 mi

Avalon/Wizard Climbs

 lead: 5.9 dance with the dead, 5.8 wizard rock, various other failed attempts at unknown climbs.

Walk2/12min tb

 Walk 2 mi

10/30x18

kB swing #50

Transformer Jax

WV jump squat #10

Side plank leg lift L

Side plank leg lift R

WV Side jump lunges #10

walk2/12min tabata

 warm up: walk 2 mi

10/20x24:

dB jump lunges #12s

plank k2e alt

JR hi knees

pistol L

pistol R

ab splitter

Evo/5rft2/walk2

 Lead: 8,9,7/8,11a proj (1t after the clip!! 🤩), 10/d11a (1t), 

Tr: 11a

Lead: 10b

5rft2:

kB row x7-7-6-6-6 #53

HSCTs x 8

+

Walk2mi

8min tabata #20 (12min)/walk2

 walk 2 mi

10/30x18 

mtn climber x 4/push up

side lunge/knee up L #10wV

side lunge/knee up R #20 wV

*1/2 burpee/pullup

(4 rounds all the way through. last 2 rounds were side lunge knee ups)