Author: Ilias Kolovos

1 . e2,5mom x 48 strict press + 15 push ups2 . in teams of 220 min amrap50 wall ball50 kb swings50 box step ups with 1 db or kb50 s2o50/40 cal row

‎1. emom x 52 weighted pull ups2. Emom x 55 deficit hspu3. 10 rounds for time of4 c2b pull ups3 burpees box jump over2 wall walks1 power clean 

1 . e2mom x 41 squat clean + 1 hang squat clean + 1 jerk2 . e2mom x 44 hang power clean3 . e4mom x 330m walking lunges with 2 kb front rack30 v-ups

1. E2mom x 43 power clean2. E2,5mom x 312 dead lift3. 8 min amrap of this ladder1 burpee pull up5 m walking lunges with a db1 devil press with a db5m walking lunges with a dbThen 2-5-2-5 / 3-5-3-5/ 4-5-4-5

1. 0-10 minBuild a heavy 1 squat snatch + 1 hang squat snatch + 1 ohs2. 10 min emom1st min 2 hang squat snatch2nd min 5 floating snatch pull3. Choose one of the followA. 3 sets of10 hip thrusts15 90-90

1. E2mom x 42 squat snatches2. 3 rounds of0-2 20-14 cal row or 1:15 max row2-4 10 bar muscle ups / 15 pull ups4-6 5 strict hspu + 10 hspu / 30 push ups6-8 1 l-sit rope climb + 1

1. E2mom x 45 back squats 70-80 %2. 8 min to build a heavy 2 rep thruster3. 2 rounds of100 du / 100 su30 hang alternative db snatches100 du/ 100 su30 one arm db thrustersRest 2 min between 

1. E2,5mom x 45 front squats2A. 5 min amrap7 hang power clean7 box jumps over5 min rest2B. 5 min amrap5 hang power snatches1 rope climb3. 3 sets for quality of12 db bench presses15 ring rows25 sit upsRest as needed

1. E2mom x 43 push jerks2. E2mom x 310 strict press3. In teams of 2, 4 rounds each10 t2b10 kb swings10 hspu or 10 hand release push ups 

1. E2mom x 51 power clean + 1 squat clean2. 4 rounds of1st min 6-8 strict pull ups2nd min 5-7m hs walk or 7-10 wall facing strict hspu3rd min rest3. 3 sets not for time of30 Sit ups15 Ring dips