A. 5 Rounds for time: High effort
21 Russian KB swing  (AHAFA)
15 Wall balls
9 Alt DB Clean + Split jerk  (AHAFA)
150m Run

Scaled reps: 18/12/6

18 min Time Cap

B. Accessory: Amrap 8-10 minutes
Walk with plates in both hands until failure
10 Ring Push ups

A. ALT EMOM x 20
a. Row 40 sec
b. 15 Goblet squats
c. 40 sec Jump Rope
d. 10 Shoulder taps + 20 Mountain climbers
e. 15 Russian KB Swings

Rest 2 minutes

B. 4 Minute AMRAP
4/4 KB Snatch
10 Split squat Jumps / Backwards Lunges

E2.5M x 4sets:
5x Bench press @ 70-85% + 10/10 single arm row against support

E3M x 3 sets:
10-12 Sitting DBL DB/KB strict press +
10-15 straight arm banded pull down +
10 staggered push ups

EMOM x 12min.
1. 12-16 Lateral to front raises.
2 Liggjandi french press með dumbell
3. 10-15 banded bicep curl, go slow on the eccentric part.
4. 10-15 hot plate