Author: Ilias Kolovos

1 . E2mom x 43-2-2-1 snatch 65-75-80-90% 2 . E2mom x 45-5-3-3 back squats 70-80-85-90% 3 . 12 min amrap 12 pull ups or 6 bar muscle ups  12 db snatch 9 burpees over db 3 wall walks

HYBRIDEmom 30 minutes 5 rounds1st min 13/9 cal row2nd min 60m farmers carry3rd min 13/9 cal skierg4th min 40 sec plank5th min 13/9 cal bike6th min 12 burpees

1 . E2mom x 45 push press 70-80%2 . E2mom x 48 dead lift 50-60% 3. For time Time cap 10 min 30 20 10 Wall ball Swings Burpees Remaining time max bar muscle ups or Max med ball sit ups HYBRID30 minutes amrap20 wall

1 . E2mom x 51 power clean + 1 squat clean 70-90% of max power clean2 . Teams of 2 Amrap 18 min 60 pull ups 60 db clean n jerk 60 t2b 60-50 cal  60 db step over

1 . Emom x 12 minutes1st minute 8-10 strict pull ups2nd minute 30 sec hollow hold3rd minute 8-10 ring dips4th minute 30 sec superman hold2 . 15 minutes amrap5 wall walks2 rope climbs8+8 kb snatches50 du or 80 suHYBRIDTeams of

1 . E2mom x 5, squat snatch3-3-2-2-1 60-90%2 . 15 min amrap ladder 2-4-6-8-10….. reps of  T2b Db alternative hang snatch Hspu/hand release push ups back step lunges 

1 . E2mom x44 back squats 75-85%2 . E2mom x 45 front squats65%3 . 4 rounds 2min work 2 min off 18-13 cal 8 db thrusters  Max burpees over db

HYBRID2 rounds 24 minutes total0-2 min350-290m row2-4 min4x8m sled push4-6 min700-550 m bike6-8 min30 wall ball8-10 min300-250m skierg10-12 min20 burpees

1 . E2mom x 48 push press 55-70% 2 . E2mom x 48 dead lift 50-60% 3 . for time 5-4-3 rope climbs100-75-50 du40-30-20 front step lungesHYBRID2 rounds1 min work - 1 min restrow for metersburpee broad jumps for metersbike for metersbox step

1 . E2mom x 51 power clean + 1 squat clean 70-85% 2 . In teams of two 18 minutes amrapdo this ladder, split reps as you wantburpees box jumps overhang power clean and jerkpull ups3-6-9-12-15-18-21-24… reps