Author: Ilias Kolovos

1. E1,5mom x 51 squat snatch + 1 ohs 70-85%2. Tabata 8 sets each exercise20 sec work 10 sec rest1 minute rest between exercisesrowpush upskb swingssit ups

1. E2mom x 45 tempo back squats 2-2-12. 15 minutes amrap 10 box step over with 2 db10 t2b10 hspu

1. E2mom x 410 push press 50-60% + 15 push ups2. In teams of 2200m sled push100/80 cal row100m walking lunges100/80 cal bike100 wall ball

1. E2mom x 55-4-3-2-2 reps back squat 75-90%2.  15 min time cap for21 hang Db snatches right hand21 Burpees over db21 hang db snatches left hand21 burpees over db15 hang db snatches right hand15 burpees over db15 hang db snatches

1. E2mom x 48 dead lift 50-60 %2. 10 min time cap for10 hang power snatches10 bar muscle ups15 hang power clean and jerks20 pull ups20 Thrusters30 t2b3. 6 min amrap for quality10 ring rows10 db lateral raises10 banded triceps

1. E2mom x 41 power clean + 4 front squats 70-80 %2. E2mom x 41 squat clean + 1 hang squat clean 75-85 %3. 10 min time cap for50 Kb swings50 back step lunges with a kb front rack100 du

1. E2mom x 41 power snatch + 4 overhead squats 70-80 %2. E2mom x 42 squat snatches 70-85 %3. 8 min amrap12 wall ball8 step over the box with a med ball on shoulder3 wall walks or 6 hand release

1. E3mom x 410 bench presses +. 8-10 strict pull ups2. E2mom x 72 min amrap Skierg cals2 min amrap Burpees broad jumps2 min amrap Row cals2 min amrap Wall ball2 min Bike2 min amrap Walking lunges for meters with

‎1. E2mom x 41 power clean + 5 front squats 65-75 %2. Emom 7 min1 power clean + 1 hang squat clean3. E4mom x 33 rope climbs15 t2b100m Farmers carry

1. E2mom x 410 dead lift 50-60 %2. 10 min amrap4 bar muscle ups or 8 c2b pull ups12 alternative db snatches16 walking lunges3. 5 min amrap15 db hang power clean20 push ups