Endurance WOD:

Amrap 18 min:
Row, 500/450 m
50 Double Unders (Fitness: Single Unders)
20 Russian Kb Swing 16/12 kg (Fitness: 12/8 kg)

Rest 2 min

Amrap 18 min:
2 Wall Walks (Fitness: 10 Shoulder Taps)
3 Strict Pull-ups (Fitness: 6 Ring Rows)
4 Strict Toes-to-bars (Fitness: 6 Abmat Sit Ups) 5 Burpees
10 Shuttle Runs, 7.5 m
30 m Walking Lunges, 1*22.5/15 kg (Fitness: No weight)

Tri Erg WOD:

A, Amrap 10 min:
500 m Standing Bike Erg D10
500 m Seated Bike Erg D3
Rest 2 min
B, Amrap 10 min:
250 m Row D10 18 S/M
250 m Row D1-3 30+ S/M
Rest 2 min
C, Amrap 10 min:
250 m Ski Erg D8-10
250 m Ski Erg D1-3