April Fool's Day, like that means anything this year CFKL AT HOME With Equip Part A) On the 0:00… 3 Rounds: 20 Jumping Lunges 20 Single Arm Hang DB Snatches Part B) On the 7:00… 3 Rounds: 20 Jumping Lunges 20 Single Arm Power Cleans Part C) On the 14:00… 3 Rounds: 20 Jumping Lunges 20 Singe Arm DB Thrusters * On All DB Movements Alternate Hands Every 5 Reps No Equip Part A) On the 0:00… 3 Rounds: 20 Jumping Lunges 20 Odd-Object Ground-to-Overhead Part B) On the

CFKL AT HOME 5 Rounds For Time: 80 Double-Unders 40 Sit-Ups 20 Pushups 10 Reverse Burpees No equipment Version 5 Rounds For Time: 60 “Dot Hops” 40 Sit-Ups 20 Pushups 10 Reverse Burpees

CFKL AT HOME With Equipment - Ascending Ladder for 15:00: 2 Strict Pull-Ups 2 Single Arm Dumbbell Squat Cleans 2 Dumbbell Facing Burpees 4 Strict Pull-Ups 4 Single Arm Dumbbell Squat Cleans 4 Dumbbell Facing Burpees *Continue adding 2 reps to each movement *Athlete’s choice on when to alternate hands on single arm cleans No equipment - Ascending Ladder for 15:00: 2 Odd-Object to Shoulder 2 Odd-Object Goblet Squats 2 Odd-Object Facing Burpees 4 Odd-Object to Shoul

CFKL AT HOME Saturday Workout: Get your run on! 3 Rounds - Run 800 Meters, slow pace, directly into 400 Meters, moderate pace, into 200 Meters, fast/sprint pace, then walk for 3 mins... repeat 2 more times!

CFKL AT HOME 3 Rounds of 1:00 Minute Each Movement: DB or Odd Object Goblet Thrusters Single DB or Odd Object Power Cleans Hop Over DB or Odd Object Single Arm DB or Odd Object Push Presses Burpees Rest Score is Total Reps * On Single Arm Work, Alternate Hands Every 5 Reps

CFKL AT HOME AMRAP 15: 15 Hand-Release Push-ups 18 Bent Over Backpack Rows 21 Glute Bridges

CFKL AT HOME AMRAP 6: 2 Single DB or Object Reverse Lunges, 20 Double Unders (DUs) 4 Single DB or Object Reverse Lunges, 20 DUs 6 Single DB or Object Reverse Lunges, 20 DUs Add 2 reverse lunges per round for time remaining Rest 2:00 AMRAP 6: 2 Single DB Power Snatches or Object Ground to Overhead, 20 DUs 4 Single DB Power Snatches or Object Ground to Overhead, 20 DUs 6 Single DB Power Snatches or Object Ground to Overhead, 20 DUs Add 2 Power Snatches or Object Ground to Overh

CFKL AT HOME: On the 0:00 - 1 Mile Run On the 10:00 - 100 Burpees On the 20:00 - 1 Mile Run

CFKL AT HOME For Time: 10 Single Dumbbell Hang Clean & Jerks, 50 Lateral Jump Squats 20 Single Dumbbell Hang Clean & Jerks, 50 Lateral Jump Squats 30 Single Dumbbell Hang Clean & Jerks, 50 Lateral Jump Squats 40 Single Dumbbell Hang Clean & Jerks, 50 Lateral Jump Squats 50 Single Dumbbell Hang Clean & Jerks, 50 Lateral Jump Squats RX Dumbbell - 50/35 * Change Hang Clean & Jerk arm every 5 reps * Lateral Jump Squat - Air Squat followed by a two-foot hop laterally over dumbbell

Strength: Power Clean & Jerk Build to a Heavy Single Conditioning: AMRAP 12 50 Air Squats 15 Power Clean & Jerks (95/65)