WOD

WoD#1:

EMOTM 8 Minutes (8 Rounds)
12 KB Swings (Rx 24/16kg)
8 Box Jumps (Rx 60/50cm)

WoD#2

AMRAP 8 Minutes
5 Handstand Pushups (OR Pushpress @ 60% 1RM)
10 Ring Rows
15 Airsquats

WoD#3

8 Min Tabata
Alternate between
Situps
DB Snatches (Rx 22,5/15kg)  

Nybörjarepass

WoD#1:

EMOTM 6 Minutes (6 Rounds)
12 KB Swings (8-16kg)
8 Box Jumps (30-45cm)

WoD#2

AMRAP 6 Minutes
6 HR Pushups
8 Ring Rows
10 Airsquats

WoD#3

6 Min Tabata
Alternate between
Situps
DB Snatches (Rx 5-15kg)