WOD:

14 min for quality:
20/20 Sec Copenhagen Exercise Hold
10/10 Side Plank Hip Raises
8/8 Single Leg Hip Thrust
8/8 Single Arm Single Leg Deadlift

Rest 3 min

14 min Amrap:
600/500 m Row
6 Wall Walks

Tri Erg:

Every 6 min for 36 min:
Int 1,4: 2 Rounds:
275/225 m Row at damper 10
275/225 m Row at damper 3
Cap 5 min
Int 2,5: 2 Rounds:
275/225 m Ski Erg at damper 10
275/225 m Ski Erg at damper 3
Cap 5 min
Int 3,6: 2 Rounds:
550/450 m Bike Erg at damper 10
550/450 m Bike Erg at damper 3
Cap 5 min