WOD

WoD #1:

4 Rounds of:
5 Bench Presses (ca 70% 1RM)
10 Ring Rows
15 Airsquats
Rest 30s between Rounds

Time Cap 10 Minutes

WoD#2: "Elizabeth"

21-15-9 reps, for time:

Cleans @ 60% 1RM (Rx 60/40kg)
Ring Dips

Time Cap 10 minutes

WoD#3:

4 Rounds for Time (All lifts with 50% 1RM Push Press: Rx 50/30kg):

4 Body Blasters
8 Push Press
12 Front Squats

Time Cap 10 minutes

Nybörjarpass

WoD #1:

4 Rounds of:
6 Bench Presses (medium weight)
8 Ring Rows
10 Airsquats
Rest 30s between Rounds

WoD#2:

15-12-9 reps, for time:

Cleans @ (15-40kg)
Ring Dips

Time Cap 12 minutes