WOD

WoD #1
4-4-4-4 Deadlifts @ 50-60-70-80% 1RM (Slow Touch @ Go)
Rest 60-90s between rounds
Time Cap 10 minutes

WoD#2

17 min AMRAP

4 Slamballs over Shoulder (Rx 50/30kg) 
8 Pullups
12 Wtd Back Extensions (Rx 15/10kg)
16 Airsquats

Nybörjarpass

WoD #1
4-4-4-4 Deadlifts @ Low to medium weights
Rest 60s between sets

WoD#2

15 min AMRAP

4 Slamballs over Shoulder (10-30kg) 
6 Pullups OR 6 Ring Rows
8 Back Extensions
10 Airsquats