Endurance:

EMOM 12 min:
1, Row Damper 3
2, Row Damper 6
3, Row Damper 9
Rest 1 min
EMOM 12 min:
1, 10/10 KB Clean 1*16/12 kg kg
2, 12/12 Jumping Bulgarian Split Squats (No Weight)
3, Max rep KB Goblet Box Step Up 1*16/12 kg
Rest 1 min
EMOM 12 min:
1, 15 KB Swing 1*16/12 kg
2, 20 KB Russian Twist 1*16/12 kg
3, 20/20 sec Side Plank

Tri Erg:

EMOM 12 min:
1, Row Damper 3
2, Row Damper 6
3, Row Damper 9
Rest 1 min
EMOM 12 min:
1, 10/10 KB Clean 1*16/12 kg kg
2, 12/12 Jumping Bulgarian Split Squats (No Weight)
3, Max Cal Ski Erg
Rest 1 min
EMOM 12 min:
1, Max Cal standing Bike Erg
2, 20 KB Russian Twist 1*16/12 kg
3, 20/20 sec Side Plank