Front  Squat 1-1-1-1-1 THEN: AMRAP 75% of your heaviest lift THEN: 7 RNDS 100 M Farmers Carry -AHAP 7  Burpees

1 Mile Run or 16oo m Row for time THEN: 30-20-10 Wall Ball KBSDHP 30-20-10 Jumping Step Up Slam Ball

MU Progression part 2 THEN: CrossFit Linchpin Test 4 2 Rounds: 18/15 C Row 15 Thrusters 95/65 12 C2B Pull up

Happy April!! 800 M Run 15 Deadlifts 135/85 15 DB Push Press 50/40 600 M Run 12 Deadlifts 185/135 12 DB Push Press 50/40 400 M [...]

BMF Filthy 50 50 Box jump 24/20 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 Walking Lunges 50 Knees to elbows 50 Push press [...]

Muscle Up Progression part 2 _____________ 5  RNDS of :40s on :20s rest. stay at each station for 5 rnds then rotate Airdyne Sand Bag [...]

OTM for 7 1 Hang Power Clean 1 Hang Full Clean 1 Clean THEN: 10 Min AMRAP 1-2-3-4-5-6….. RKBS 53/35 Sit-ups Single Arm KB FR [...]

2 rounds 11 Strict Pull Up 11 Front Squat 135/95 800 run 2 rounds 11 Front Squat 135/95 11 Strict Pull Up

Back Squat 1-1-1-1-1 THEN:  AMRAP 75% of your heaviest lift THEN: 21-18-15-12-9-6 DB Push Press 50/35 KBSDHP

TEAMS of 4- 3 Rnds for time #1-  200 M Sand Bag or MB carry #2-Tire flip #3- Airdyne #4- Keg toss with slam ball [...]