WOD

WoD#1 

5-5-5-5 OH Squats @ 40-50-60-70% 1RM
With 3 second hold in Bottom position
OR
5-5-5-5 Front Squats @ 50-60-70-80% 1RM
Rest 60-90s between sets

WoD#2

For Time:

15-12-9
Front Squats (Rx 50/35kg)
HSPU

Rest 2 minutes

21-15-9
Toes 2 Bar
GHD Situps

Rest 2 minutes

42-30-18
Wallballs
Double Unders

Time Cap: 25 minutes

Nybörjarpass

WoD#1 

5-5-5 OH Squats @ Low Weights
OR
5-5-5 Front Squats @ Medium Weights
Rest 60-90s between sets

WoD#2

For Time:

15-12-9
Front Squats (15-40kg)
Toes 2 Bar OR Knee Raises

Rest 2 minutes

21-15-12
Wallballs
GHD or Weighted Situps

Time Cap: 18 minutes