jr20/climb wo/walk2

jr20 5/35
--
climbing wo
4x4 0lbs
rest 4 min: 3x20 band Y rev fly
4x4 10lbs wV
           ^^1 left/1 right/2 diagonal
rest 4 min: 3x20 band Y rev fly
4x4 10lbs wV
rest 4 min: 3x20 band Y rev fly
4x4 10lbs wV
--
2mi walk

jr20/walk2

jr20: 10/60x18
--
walk 2 mi

black diamond #10/5rft/hangboard/walk2

2 min warm up
--
black diamond #10:
3rft*
hanging shrug to knee raise x 8
L-hand stand/leg ext x 8 alt
side to side jack knife abs #10wv x 10 alt
plank reptile 1/down dog side kick x 6/6
chin up/walk out to plank x 5
sit up/oh press/russian twist 1 ea x 6 #26
time: 15:44
+
5rft:
kb row #45 x 9/9 x 1,8/8rest
superman banded lat pulldown blue x 10
time: 21:53
+
hangboard

beast mode hangboard training 10005A:

1 set/7 reps of 7s hang & 3s off/2:00 rests between sets

open 4, open 4, open 3, open 3, 4finger chisel, 4finger chisel 

-----

walk2 mi

lower 10x2

2 min warm up
--
lower 10x2 amrap:

A:
sngl elev tip toe sumo #50 x 10/10
PISTOLS x 5/5 **meh...left leg not quite there yet! hip flexor needs strength!
curtsey slide lunges #20 x 10/10
elev dL #75 x 10
#r= 2.5
-
B:
dL touches x 15/15
one arm kb swing #45 x 8/8
kb leg lower x 10
plie squat jumps x 15
#r = 3.5

jr20/climb wo

jr20min: 5/30x35
--
climbing wo:
4x4 0lbs
rest 4 min: 3x20 band Y rev fly
4x4 10lbs wV
rest 4 min: 3x20 band Y rev fly
4x4 10lbs wV
rest 4 min: 3x20 band Y rev fly
4x4 10lbs wV

Black diamond11/5rft/jr20

2min warm up
—
Black diamond #11
5rft:
Plank back taps x 10 alt
Chin ups #vw10 x 3
Hanging knee raise #12 x 10
(Crow pose) plank knee rest on elbow/ 1/2 pu x 10 alt
Time: 12:04
—
5rft:
kB row #50 x 7/7
Superman band lat  pulldown blue x 10
Total time: 19:05
—
Jr20min: 5/50

Lower 10x2/ walk 2

2 min warm up:
10min amrap A:
Barbell glute press #85/green x 12
Upside down leg press sngl #60 x 8/8
Hamstring curl machine singles #15 x 8/8**** PR!!!!!
Kettlebell figure 8 squat x #50 x 20
# r= 3.5
—
B:
3 Mountain climber kicks #12s x 10 alt
Curtsy lunch side kick x 10/10
Ugi  jump lunge twist #10 x 10
TRX knee tucks x 10
#r = 3
—
Walk 2mi