Max Effort 1000m Row
30 barbell good mornings
3 rounds
3 min AMRAP
10 devil press
Max Alt DB snatch
1 min rest between rounds
Score is total DB snatch each round
EMOMx8
min 1: 20 double unders
min 2: hollow wallwalks
min 3: alt 1-legged squats
min 4: burpees
3×5 banded arm raises, wall slides and clocks
13min AMRAP
60 Double Unders
30 pull-ups
15 burpees
3 rounds
250 meter row
Inchworms no push-up down
Crab walk back
3×5 arm raises, wall slides and clocks
EMOMx10
Even: ring support hold & bottom of push-up hold
Odd: 3 power cleans @ 75% workout weight
21-15-9
Clean, 135# / 95#
Ring Dips
high knees forwards down
high knees backwards back
butt kicks down
butt kicks backwards back
crawling down
bear crawl back
crab walk down
spidermans back
1 min each side banded ankle
1 min bottom of squat
wrist mobility
10min AMRAP
12 box jump overs 24/20
14 wallballs 20/14
Partner WOD
22 minutes
Partner 1: 1 round
20 air squats
20 front rack step-ups 75/55
10 burpees
Partner 2: rows max calories/bikes
Switch when partner 1 finishes their round
Max Effort 500m Row
1 min wall press
For time
15 push presses*
5 rope ascents
12 push presses
4 rope ascents
9 push presses
3 rope ascents
6 push presses
2 rope ascents
3 push presses
1 rope ascent
*3/4 bodyweight
4 rounds
20-50 DU
10 burpees
2 wallwalks
1 min each side super front rack
30 barbell good mornings
15min AMRAP
50′ handstand walk *
5 power cleans 165/115
*1 box handstand walk 360* to right, then 360* to left.
3 rounds
10 jump lands
10 bottoms up KB press each arm
10 hollow ring rows
ankle mobility
1 bottom of squat hold
3×5 banded arm raises, wall slides and clocks
EMOMx12
Min 1: 6 alt 1 legged squats
Min 2: 3-6 unbroken strict pull-ups *1-3 strict MU
4 min AMRAP
10 alt dumbbell snatch 50/35
10 air squats
1 min rest
4min AMRAP
10 kettlebell swings 53/35
10 goblet squats
3 rounds
3 wallwalks
10 cal row
10 cal bike
3×5 banded arm raises, wall slides and clocks
8min max reps
2,4,6,8…
clean & jerk (95/65)
HR push-ups
Run 2x
High Knees 2x
Butt Kicks 2x
Side Slides 2x
Frankensteins 1x
3×5 banded
1 min bottom of squat hold
calf stretch
For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
CrossFit Blue Diamond 