WOD

WoD#1:

4-3-2-1-1 Shoulder Press @ 60-70-80-90-100% 1RM
Rest 60s between Lifts

WoD#2

3 Rounds of
50 DU OR 150 SU
40 Calorie Row Or Bike
30 Situps
20 Pushups
10 Pullups

Rest 60s between rounds
Compare times of all 3 rounds. See if you can be quicker each round.

Time Cap 23 minutes

Nybörjarpass

WoD#1:

4-4-4-4 Shoulder Press @ start light (10-30kg) and increase each round if able
Rest 60s between Lifts

WoD#2

3 Rounds of
40 DU OR 120 SU
30 Calorie Row OR Bike
20 Situps
10 Pushups
5 Pullups OR 5 Ring Rows

Rest 60s between rounds
Compare times of all 3 rounds. See if you can be quicker each round.
Time Cap 20 minutes