Endurance WOD:

2 Rounds:
Amrap 7 min:
1200/1050 Rows
then in the remaining time, AMRAP of:
15 Barbell bent over Rows, 20/15 kg
15 Hollow Rocks
Rest 2 min

Amrap 7 min:
4 Rounds:
10 Box Step-ups 24/20
10 AbMat Sit-ups
then in the remaining time, AMRAP of:
15 Front Squats, 20/15 kg
20 Landmine Rotations, 20/15 kg
Rest 2 min

Tri Erg Endurance WOD:

Amrap 10 min:
1500/1300 m Rows
then in the remaining time, AMRAP of:
15 Barbell Rows, 20/15 kg
15 Hollow Rocks.
(2 min rest between amraps)

Amrap 10 min:
1500/1300 m Ski Erg

then in the remaining time, AMRAP of:
15 Strict Press, 20/15 kg
Superman Hold, 20 secs.
(2 min rest between amraps)


Amrap 10 min:
3000/2600 m Bike Erg,
then in the remaining time, AMRAP of:
15 Front Squat, 20/15 kg
15 Landmine Rotations