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

Lunges
10 reps
8 reps
4 reps

20km bike erg

For time with partner
200 Double under (You GO, I GO ) 300 single under

Then 5 rounds of
12 box jump
9 KB thruster @2x20/12kg
6 Syncro burpee

150 Double under (You GO, I GO ) 250 single under

Then 5 rounds of
12 T2b
9 Kb Hang clean@ 2x20/12kg
6 Syncro burpee

100 Double under (You GO, I GO ) 200 single under

Then 5 rounds of
12 box jump over
9 KB STOH @2x20/12kg
6 Syncro burpee
Alternating rounds (relay)!
Timecap : 35mins

Front squat

Build to a heavy double (H2) @ RPE 8/2 RIR (86-94%)
THEN
1-2 x 4 @ RPE 6-8/2-4 RIR (76+%), rest 3:00 between sets