Author: Ilias Kolovos

1 . e2mom x 410 strict press 60%2 . 12 min amrap20 alternative db snatches30m - 6x5m bodyweight walking lunges60 du

1 . e2mom x 510-8-6-4-4back squats 60-75%2 . 10 minutes amrap10 hang power clean15 wall ball10 t2b

1 . E2mom x510-8-6-4-4 reps bench press 60-85% 2 . In teams of 23 rounds for time of 120 m farmers carry 20x8m500/400m row60m walking lunges bodyweight30 pull ups1000/800m biketime cap 25 minutes

1 . E1,5mom x 42-2-1-1 squat clean 75-90% 2 . E1,5mom x 41 power clean +5 front squats 60-75% 3 . 11 minutes amrap 8 hang power clean10 Burpees over bar8 s2o10 Burpees over bar8 front squats

1 . E2mom x 48-8-6-4 dead lift 60-75% 2 . 18 minutes amrap20 kb swings2x5m handstand walk or 5 wall walk50 du or 100 su3 rope climbs or 3 rope jumping pull ups 

1 . E1,5mom x 43-2-2-1 reps squat snatch 75-90% 2 . E1,5mom x 41 power snatch + 5 ohs 65-75% 3 . Emom 12 minutes1st minute 7 hang power snatches2nd minute 15 wall ball

1 . E2mom x 58 push press 60-70% 2 . 15 minutes amrap 15 t2b or 15 v-ups20 alternative db snatches30 step ups

1 . E2mom x 58-6-6-4-4 reps back squat 65-85% 2 . 10 minutes amrap3 muscle ups or 3 pull ups6 facing hspu or 6 pike push ups12 wall ball3 . E3mom x 320 seconds L-sit isometric hold5 Jefferson curls30 seconds ring

1 . E2mom x 58-8-6-6-6 reps bench press 60-77,5% 2 . In teams of 33000/2500m row for timepartner 1,  row 400/300mpartner 2 and 3, one round each of2 wall walk4 burpees box jump overthen number 3 row    

1 . E1,5mom x 4, 0-6 minute1 power clean + 1 squat clean from blocks 75-85% 2 . E2mom x 4, 6-14 minute1 power clean + 5 front squats 60-70% 3 . Emom x 12 minutes1st minute 5 hang power clean2nd minute