WOD:

Amrap 10 min:
20 Box Step-ups, 24/20 in
20 Air Squats
20 Reverse Lunges

Rest 2 min

Amrap 10 min:
15 Kettlebell Goblet Squat, 24/16 kg(Fitness:10 rep)
15 Hand Release Push-ups (Fitness:10 Knee HRPU)
15 AbMat Sit-ups (Fitness:10 Abmat Sit Ups)

Rest 2 min

Amrap 10 min:
10 Burpees
10 Reverse Burpees
10 Strict Pull-ups (Fitness:10 Ring Rows)

Tri Erg WOD:

Amrap 10 min:
Bike Erg, 1000/850 m
20 Air Squats
20 Reverse Lunges
Rest 2 min

Amrap 10 min:
400/325 Ski Ergs
15 Kettlebell Goblet Squat, 24/16 kg(Fitness:10 rep)
15 AbMat Sit-ups (Fitness:10 rep)
Rest 2 min

Amrap 10 min:
Row, 400/325 m
10 Burpees
10 Strict Pull-ups (Fitness:10 Ring Rows)