Tri Erg:

Start every 7 min for 42 min: (2 rounds)

1, 450/400m.350/300.250/200m.150/100 m Row

.=15 sec rest

2, 450/400m.350/300.250/200m.150/100 m Ski

.=15 sec rest

3,900/800m.700/600.500/400m.300/200 m Bike

.=15 sec rest

WOD:

A, EMOM 12 min:
1, 12 Cuban Rotation
2, 50 Sec FR Table Stretch
3, 6 Tempo Wall Slides 3030
4, 10 Slow WF Shoulder Taps

Rest 5 min

B, 12 min Amrap:
25/20 Cal Row
10 Reverse Burpee
10 Burpee Box jump 24/20