Måndag

In 10 min
4-7 sets of
3 Power clean
20-30s Head/handstand

AMRAP 14 min
15 Thrusters
10 Toes to bar
15 Wallballs
5 Pull-ups

Tisdag

EMOM 10 min
A) Row 12 cal
B) 15 Box jump over
rest 2 min

EMOM 8 min
A) Row 15 cal
B) 20m slamball carry
rest 2 min

EMOM 6 min
A) Row 18 cal
B) 10 Burpee box jumps

Onsdag

5-4-3-2-1 Back squat
5-5-5 Strict press

3 RFT (cap 8 min)
50 DU
10 Burpee slamball clean

Torsdag

In 10 min
5-10 sets of kipping pull-ups

AMRAP 12 min
6 Toes to bar
12 DB push press
24 KB swing

Fredag

For time (cap 12 min)
1-2-3-4-5-6-7-8-9-10
Dumbbell squats (22,5/15 kg)
Bar-facing burpees

In remaining time:
1RM clean

5 Rounds for quality of
3-5 Strict Ring row
3-5 Push-ups