AEROBIC CAPACITY

1, Amrap 1: 12 intervaller* 30 sec on/15 sec off
4 Alternating Dumbbell Snatches, 22.5/15 kg
4 Dumbbell Goblet Squats, 22.5/15 kg

(Fitness= 15/10 kg)
2 min rest

2, Amrap 2: 12 intervaller* 30 sec on/15 sec off
2 Box Jumps, 24/20 in
2 Burpees
2 min rest

3, Row: 12 intervaller* 30 sec on/15 sec off
2 min rest

TRI ERG 

1, Ski Erg: 12 intervaller* 30 sec on/15 sec off
2 min rest

2, Bike Erg: 12 intervaller* 30 sec on/15 sec off
2 min rest

3, Row: 12 intervaller* 30 sec on/15 sec off
2 min rest