Endurance WOD:

Amrap 10 min:
Row, 500 m
30 Plate Box Step-ups, 15/10 kg, 24/20 in

Rest 2 min

Amrap 10 min:
8 Strict Pull-ups
Bar Hang, 30 secs
40 Shoulder Taps in Push Up Position

Rest 2 min

Amrap 10 min:
Wall Sit, 30 secs
30 Air Squats
10 Inch Worms

Tri Erg Endurance WOD:

Amrap 10 min:
Row, 500 m
30 Box Step-ups, 15/10 kg, 24/20 in

Rest 2 min

Amrap 10 min:
Ski Erg, 500 m
40 Shoulder Taps in Push Up Position

Rest 2 min

Amrap 10 min:
Bike Erg, 1000 m
10 Inch Worms