Climb/5rft1/walk 2

 walk 2

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climb:

lead: 8,9,8,11 new proj? (2t), 11+ several t, 

TR: 11+, 11+

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5rft1

IG Legs/jr20/walk 2

 walk 2

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IG legs 20min AMRAP:

dBl kB sumo squat #90 x 10

ab splitter x 8

good mornings #45 x 10

side lunge hops (green) x 20

L-sit hold 20s

#r = 5 3/5

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jr20 5/50

Killer Legs3/jr20/walk2

 walk 2

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2 min warm up

KL3:

15amrap:

1. Lunge Switch x 12 (*i did 24 total)
2. One Leg Jump (x3) / One Leg side lunge jump (x3) / side kick (x3) x 6 sets alt.
3. Jump Tuck (x3) to pistol (x2 alt) x 5
4. On the toes squat heel touches x 10

#r = 3

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jr20 10/35x27

*restish: jr20/mob

 jr20 5/25

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front splits BF mob & upper body mob

Z KB WO #25/step20/walk2

 walk 2

KB25:

3rft:

Buy in: Overhead Press x 5/5 #30

1. Fancy Curtsy Lunge x 10 / 10 #26

2. Knee Around the Kettlebell Plank / Down Dog x 10 alt. legs

3. Side Lunge Clean x 8 / 8 #26

4. Doggie Row / Twist and Kick x 10 / 10 #30

5. Backward Lunge Pass Under / Elbow Strike x 8 alt. sides #26

6. Oblique V-up x 10 #26

Buy Out: Overhead Press x 5/5

time: 20:52

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step20 20/40x20 (example:)

lat jump up and overs

jump squats

step run

high step up knee drive alt

plank jax

jog up/knee up/side knee up alt

toe taps

step hop knee up alt

jog up/kick/touch down 20/20

step run

Climb Cascade BC

 walk 2 mi

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TR: 7 up/down climb warm up, 5.8, 

L: 10a to roof

TR: same 10a, 10a

Rest: walk2/mobility

 Walk 2

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IG mobility:thephysiofix + pigeon hold + strap ham stretch hold