WOD:

Conditioning:
Amrap 14 min:
15/12 Cal Row Damper 7
15/12 Cal Row Damper 3
12 DB Box Step Over 1*22.5/15 kg
12 Burpee Box Jump 24/20 inch

rest 3 min

Upper Body Accessories
14 min for quality:
6/6 DB TGU Sit Up
12 Box Push Up/Push Ups/Clapping Push Ups
12/12 SA DB Row
20-40 Sec Passive Supinated Hang

Tri Erg:

10 min Amrap:23
15/12 Cal Ski Damper 7
15/12 Cal Ski Damper 3
12 Box Jump 30/24 inch
rest 2 min
10 min Amrap:
15/12 Cal Bike Erg Damper 7
15/12 Cal Bike Erg Damper 3
12 DB Box Step Over 24/20 1*22.5/15 kg
rest 2 min
10 min Amrap:
15/12 Cal Row Damper 7
15/12 Cal Row Damper 3
12 Burpee Box Jump 24/20 inch