21 - 15 - 9 of HSPU, Ring Dips, Pushups
I was really tired and just banged thsi out in the park, really early before a long, fun day out with the family at Coney Island. I was tired but knew I would not want to do a WOD that night, and had taken the other night off to do the food shopping, errands, etc.
I really did not warm up almost at all, and to stretch Post WOD I just did some basic stretches and a few skin the cat holds.

A: Bulgarian Split squat 3x8
B: Dead lift 3x8
C: Dips 3set
D: Lat pull downs 3set

9-11-8-8-12

Find 1rm Thruster

Then,

Row 1000m

Rest 4 mins

Tabata Thrusters 75/45 (8 rounds, 20s of work, 10s of rest) Count total reps.

1RM = 90# (5# PR!)
Row = 4:14
Reps = 53

AFAP
3 rounds of
10 Wall Balls
10 Ground 2 Overhead
Each minute, on the minute 3 Burpees
till you’re done with 3 rounds.

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

-Pull Up
-Push Up
-Sit Up
-Air Squat

WOD 5 rounds for time:

Done in Eksjö with Niclas and Knut

• 3 x Cleans 60 kg
• 6 x HSPU
• 9 x Ring Dips
• 12 x Pull Ups

Last two rounds I had to do regular dips because I smoked my triceps. Apart from that this was an insane workout... One of the toughest I've done.

8-10-7-7-13

"JT" for time;

21-15-9 rep rounds of:
HSPU
Ring Dips
Push-ups

AHAP (As Heavy As Possible)
Push Jerk
3-3-3-3-3 = 35kg
+
AMRAP 8′
75 jumpropes
3 Push Jerk @ 70% = 25kg