Author: Ilias Kolovos

1 . Emom x 35 weighted pull upsrest 2 minutesthen one set max reps butterfly pull ups2 . Emom x 310 ring push ups3 . Emom x 4 1st min 50 du/80 su 2nd min 3-5 wall walks 3rd min 5-7

1 . E2mom x 42 hang power snatch + 2 hang squat snatch 65-80% of max power snatch2 . Amrap 15 min 20 wall ball 15 t2b 10 burpees over bar 5 hang power snatch

1 . E3mom x 48 back step front rack lunges + 5 front squats40-50% of max front squat2 . 15 minutes time cap 1000m row/ski 2000m bike Then 5 rounds 25 pull ups  7 s2o scale option 15 pull ups or 15 ring

1 . E4mom x 315 bench press + 10 Bulgarian split squats each leg2 . Emom 24 minutes 30 seconds work + 30 seconds rest each minute1st minute max calories skierg2nd minute max burpee pull ups3rd minute max calories row4th

1 . E2,5mom x 38 strict press + 10 diamond push ups2 . E2mom x 310 dead lift 50% + 10 bend lateral db raises3 . Amrap ladder 9 min 1-2-3-4-5-6-7–8-9… Thruster Burpees over bar

1 . E2mom x44-3-2-2 squat clean 60-80% 2 . Teams of 2 Amrap 18 min 60 wall ball 60t2b 60/50 cal 60 hang db snatch 60 step ups

1 . E1,5mom x 3+15 weighted pull upslast set max kipping pull ups2 . E1,5mom x 310 ring dips3 . Emom x 4, 16 minutes total 1st min 10m hs walk/15 Hspu/ 15 hand release push ups  2nd min 40 sec farmers

1 . E2mom x 44-3-2-2 squat snatch 60-80% 2 . 15 min amrap 15 t2b - 15 vups  10 s2o 15/11 cal 10 front rack lunges

1 . E2mom x 48-8-6-6 reps back squat 55-75% 2 . 3 min on 3 min off x 4 rounds 15/12 cal 8 front squat 8 burpees over bar Remaining time max wall walks

1 . E4mom x 310 Bulgarian split squats + 10 floor press + 12 ring rows2 . In teams of two, 25 minutes amrap500m row50m lunges500m  skierg50 wall ball1000m bike50 kb swings150du / 300su