WOD:

A, Accessories/Shoulder Health:
10 min for quality:
10 Face Down Shoulder Dislocations 1,5/1 kg
10/10 Weight Plate External Rotation
15/15 Single Arm Active Hang
10 Wall Facing Shoulder Taps/Plank Shoulder Taps
Rest 3 min

Tabata This:
Row for meters 8*30 sec on /15 sec off
Rest 1 min
Shuttle Run 7.5 meter for meters 8*30 sec on /15 sec off
Rest 1 min
Mountain Climbers 8*30 sec on /15 sec off

Tri Erg WOD:

Tri Erg Tabata This:

2 Rounds:
20 sec on/10 sec off*10 intervals:
1, Ski Erg for meters
rest 1 min
2, Row for meters
rest 1 min
3, Bike Erg for meters
rest 1 min

2 Rounds, where you do 10 intervals on every station before moving to next station