Pre-WOD: 1 Power Clean on the minute every minute for 10 minutes (155)

WOD: For Time:
-400 Meter Run
-15 Power Clean 135+/95+
-15 Back Squat
-10 Power Clean
-10 Back Squat
- 5 Power Clean
- 5 Back Squat
-400 Meter Run

"JT" 21-15-9 rep rounds of:
HSPU
Ring dips
Push-ups

oh weeeee, hspu first round 10, 11. ring dips 10, 11, pushups 15, 6
second round 2-3 hspu at a time, 5s on ring dips, 5s on pushups
3rd round 1s maybe 2 on hspu, ring dips 5, 4, pushups get them done

6-8-6-6-10

6-6-4-4-10

Back Squat
-5 X3

WOD:
-50 Box Jumps
-40 KB Swings(53/35)
-30 Burpees
-20 Front Squat(95/65)
-10 Man Makers (35/25)

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

"JT" for time;

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

8-10-7-7-13

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.

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