Author: Ilias Kolovos

Hybridin teams of two2 rounds of1500/1100m row20x8m farmers carry300m run together1300/900m skierg60 kb swings80m walking lunges with a kb

1 . E2mom x 42 split jerk2 . E2mom x 47 dead lift50-70%3 . For time 21 -15 -9 Db push press  Jump over box into 21-15-9 Db box step over Pull ups  HYBRIDEmom x 30 minutes1st min 13/9 cal row2nd min 15 kb swings3rd min

1 . E2mom x 4 back squat4 reps same weight all setslast week best 4 reps2 . Teams of 2 18 min amrap 1st run 600 m 2nd does amrap 10 hang power clean 10 burpees over bar 10 push ups hand

1 . Emom x 9 minutes1st min 30-20 sec handstand hold2nd min 30-20 sec straight arms ring support3rd min 30-20 sec chin over bar hold 2 .Emom x 4, 16 minutes total  1st min 8-10 burpees box jump over 2nd min 3-5

1 . E2mom x 43-3-2-2 squat clean 55-70% 2 . Emom x 61 power clean + 3 front squats3 . Amrap 15 min 12 Hspu 12 alternate db snatches  12 db suitcase lunges 12 pull ups

1 . E2mom x 43-3-2-2 squat snatch 55-70% 2 . Emom 6 minutes1 power snatch + 3 ohs3 . For time 30 20 10 Db snatch T2b Goblet squat

HYBRIDteams of two35 minutes amrap100 push ups1000/800m row100 db snatches100 goblet squat2000/1600m bike100 kb swings100 sit ups1000/800m skierg

1 . E1,5mom x 41 power clean + 5 push press2 . E1,5mom x 47 dead lift3 . Emom x12 1st min 10 thruster 2nd min 50 du /80 su 3rd min 15-12 pull ups HYBRID1 . Emom x 121st min sled

1 . E2mom x 5, back squat8-6-6-5-4 60-80%2 . Teams of 2 Amrap 18 min 60 wall ball 60 ktb swings 60 t2b 60 cal 60 burpees

1 . 15 minutes gymnastics2 . 4 rounds 2 min work 2 min off 15/12 cal 5-3 wall walks Max bar mu/pull ups or pull ups   HYBRID35 minutes time capin teams of two1000/800m row600m run together100wall ball600m run together2000/1600m bike600m run together1000/800m skierg