*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

5@40%, 5@50%, 5@60%, bs-%, rest 2-3min

4 RFT:

20 Deadlift 60/42,5kg
20 Wallball Shots

TC 10

Penkkipunnerrus 5x8

Easter WOD
1. 10m farmer carry @ 2x15kg
2. 2xDevils Power Cleans @2x15kg
3. 2x7,5m viivajuoksu
4. SA DB Thruster @ 1x15kg
5. Cal machine (own choice)
6. Burbee
7. Sit ups
8. DU x2
9. DB Deadlift @2x15kg
10. DB Goblet Squat @15kg
11. DB Snatch @15kg
12. DB Walking lunges @2x15kg

First round: 1
Second round: 1 + 2
Third round: 1 + 2 + 3
and so on

Add always one movement each round.
When 1-12 round is done then the WOD is ready.

EMOM 10 Work 0:45 / Rest 0:15

A ) Row Calories
B ) Deadlifts 60/42,5kg

Bent Over Row + Romanian Deadlift

5 x ( 5 + 7 ) Same weight across.

Send off 3:00

Tempaus

2-3× 8-12×

Lunges
10 reps
8 reps
4 reps

20km bike erg