5 Round NOT for time
100m 90°- Dumbbell carry (light-medium)
5 curls penalty if break
1min rest btw rounds
Use KBs if needed.
Easy and steady pace, no running.

3 Rounds NOT for time
12 Ring rows with challenging angle.
00:15 rest
12 paused dumbbell shrugs (heavy)
3s. pause
Use KBs if needed