Echo sprints

E3MOM x 4
20s echo all out sprints

Warmup:
5 min flight simulator
2 rds
10 med ball cleans (14)
10 behind the head presses (30)

Strength
Clean and Jerk 1RM max = 105

WOD:
Sobrina Complex
5 rounds for time
1 deadlift (80% clean and jerk max = 85)
3 high pull shrugs
1 squat clean
2 jerks
3:43

2nd WOD:
Jackie
1000m row
50 thrusters (35 rx)
30 pullups (black band)
10:41

5-5-3-3-2-2 + AMRAP push presses @heaviest weight

OTD

Go every 2:30

Warmup
2 rds
400m run
20 squats
10 pushups
5 pullups

WOD:
Hotshot 19
6 rds
30 air squats
19 power cleans (95 rx....did 65)
7 strict pullups (strict w/purple band
400m run
36:10

100 caloreis echo bike
100 calories row
100 calories bike erg

*split as you like

4sets of
4 weigted pullups.

8-8-5-5-5@65-80%

Go every 2:30

10'AMRAP
6 push up
9 KB deadlift @24/16
12 hanging knee raises

400m run (both)
20 kb swings
10 pistol squats
8 chest-to-bars

*split as you like, IGYG

Deadlift E3MOM x3:
5 @ 60-64%
5 @ 69-73%
5+ @ 78-81%
- viimeinen setti AMRAP ilman failia
- korota painoja 2-3% (noin 2,5 - 5 kg) viime kierrokselta