Author: Ilias Kolovos

1 . E2mom x 42 muscle snatches + 2 snatch balance + 2 ohs 45-65%2 . Amrap 15 minutes15 wall ball12 alternating db snatches9 pull ups6 burpees over db

1 . E2mom x 38 back squat 60% 2 . E2mom x 316 suitcase walking lunges with two db3 . For time3 macho man*7 wall walks21 t2b2 macho man*5 wall walks15 t2b1 macho man*3 wall walks9 t2b*Macho man :3 hang power

1 . E2mom x 45 front squats 75%2 . Teams of 2 1000m row /skierg/2000m bike 300m run together 100 m walking lunges 300 m run  100 swings 300m run together

1 . E3mom x 47 strict press 70%+ 20 push ups2 . ΕΜΟΜ 10 min 1st min 10 thruster 2nd min 35 du \ 50 su 3 . 3 rounds 10 hip thrusts 16 jumping lunges

1 . E2mom x 41 clean pull + 1 hang power clean + 1 power clean2 .Teams of 2 18 min amrap 60wall ball 40 t2b 60 db snatch 40 handstand push ups 60 db back step lunges 40 burpees over

1 . E2mom x 47 dead lifts 65%2 . Emom x 3 1st min 3-5 wall walk 2nd min 5-7 mu/12-15 pull ups/ring rows 3rd min 14 ktb snatch 7+7 4th min 40 sec max cals 3 . Amrap 6 min for

1 . E2mom x 41 snatch pull + 1 hang power snatch +1 power snatch2 .18 min amrap 300 m run 8 hang power snatches 12 handstand push ups /12 hand release 2 rope climbs

1 . E2mom x 37 back squat 70% 2 . E1,5mom x 48 back step lunges3 .For time 10 9 8 7 6 ….1 Hang power clean n jerk Burpees over bar Time cap 10 min

1 . E4mom x 410 dead lift + 10 bench press55-60% 2 . Teams of 2 Buy in 200 du /300 su 1000 m row/skierg/2000m bike 200 m farmers carry 100 ktb swings 500 m run together Cash out 50 synchro burpees

1 . E2mom x 41 clean pull +1 hang squat clean + 1 split jerk 65-70-75-80% of max split jerk2 . For time 30-20-10 reps Db snatch Db suitcase back step lunges 18-16-12 Db hang clean n jerk Db step over 3 . 3