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Team WOD: AMRAP 20 mins: Row, Wall Balls and KB Swings

In teams of 2, complete as many rounds as possible in 20 mins of:
10 Row Calories
15 Wall Balls, 20/14 lbs
15 Kettlebell Swings, 1.5/1 pood

Alternate exercises: team member 1 starts with the row. When he/she reaches 10 Row Calories, team member 2 starts the Wall Balls. When he/she finishes 15 Wall Balls, team member 1 starts the Kettlebell Swings. When he/she finishes team member 2 starts Rowing, and so on and so forth…Log total rounds completed and team member in notes.

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Deadlift 4-4-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

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Alt EMOM 10 mins: Strict Pull-ups and Handstand Walks

Every 1 min for 10 mins, alternating between:
3 Strict Pull-ups
Handstand Walk, 6 m
* 6m = 20 ft.
* Scale HS Walk to HS Hold on Wall, increase challenge of HS Hold by performing freestanding max effort HS hold

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Front Squat 2RM

Record your best Front Squat 2 rep max lift.

Only include the heaviest 2 rep, do not include sets prior to it.

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Team WOD: Annie/Fran/Isabel

As a team of 2 complete for time:
150 Double Unders
150 AbMat Sit-ups
45 Thrusters (95#/65)
45 Pull-ups
30 Power Snatches (135#/95#)

* One partner works at a time, alternate work but stay in order of movements.
** One bar, add weight for "Isabel"

Post total time.

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Power Clean & Push Jerk 1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

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Team WOD: 1000 Burpees for Time & FQ: Muscle-up Skill Practice

Team WOD: 1000 Burpees for Time

For time:
1000 Burpees
As a team of 2 just do burpees until you total 1000. Time cap is 60 min. Scale to 500.

APRIL FOOLS!

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FQ: Muscle-up Skill Practice

For quality:
Muscle-up Skill Practice, 10 mins
* If you can’t do 5 strict Pull-ups, 5 T2B (UB) and 5 Ring Dips then work those skill pieces that are missing before starting Ring MU progressions.

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Overhead Squat: 3RM

Log your best Overhead Squat 3 rep max lift.

Only log the heaviest 3 rep, do not include sets prior to it.

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EMOM for 8 mins: Hang Power Clean + Power Clean

1 Hang Power Clean + Power Clean, pick load

Every 1 min for 8 mins.
* Use mats

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Partner Deadlift: 3RM

Record your best Partner Deadlift 3 Rep Max lift.
* Team of 2 take 10 minutes to find a touch and go 3RM. Match height for partners by having the shorter partner stand on a mat(s) to level the hips with the other partner. Focus on communication for up/down.

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