Author: Ilias Kolovos

1. E1,5mom x 43 push jerks2. Emom 5 min8 push press 60%Same weight for all sets3. In teams of 215 Synchronized burpees40 one arm Devil presses12 Synchronized burpees60 one arm Hang Db snatches9 Synchronized burpees80 dual Hang db power clean

1. E2mom x 41 power clean + 1 clean and jerk2. Emom 5 min5 hang power cleanSame weight3. 15-12-9 reps ofFront squats and c2b pull upsInto15-12-9 reps ofThrusters and hspu or hand release push ups 

1. 10 min time cap for10-1 reps of dead lift and db chest pressuse the same weight2. Emom 15 min1st min 13/9 cal row2nd min 10-15 wall ball3rd min 10-15 t2b or v-ups4th min 10-15 kb swings5th min rest

‏1. E1,5mom x 51 squat snatch + 1 ohs 70-87,5%2. 10 min amrap10 lunges10 alternative db snatches10 goblet squats10 pull ups3. 3 sets of10 bend over row barbell row15 banded triceps extensions

1. E2mom x 4, back squat7-5-5-3 reps2. Emom x 58 front squats 50%3. For time3 rounds of6 push press6 burpees over barInto 2 rounds of12 push press12 burpees over barInto 1 round18 push press18 burpees over bar 

Teams of 2, split reps as you want1. 0-10 min1500/1200m skierg60 Hspu or 80 hand release push ups2. 10-20 min1500/1200m row60 db chest press3. 20-30 min3000/2400m Bikeerg100 walking lunges with 2 db4. 30-40 min3000/2400m airbike10 rope climbs

1. E2mom x 48 strict presses 60-65%2. Emom 5 min5 push press 65-70%3. In teams of 3100/80 cal80 thrusters60 pull ups or 40 bar muscle upsSplit reps as you want14 min time cap

1. E2mom x 51 power clean + 1 hang squat clean2. 4 min amrap16 wall ball16 alternative db hang clean and jerk2 min rest4 min amrap10 wall ball10 alternative db hang clean and jerk3. 3 sets of10 db biceps curl10

1. E2mom x 410-8-6-6 reps dead lift 50-70%2. 11 min time cap for50 kb swings50 med ball sit ups50 goblet squats50 kb snathes3. 6 min amrap for quality3 strict pull ups + 1 wall walkOptional3 weighted pull ups with a

1. E2mom x 51 power snatch + 1 hang squat snatch2. 8 min amrap ladderT2b and box jumps over2-1, 4-2, 6-3, 8-4, 10-5,