Endurance

Amrap 30 min:
30 Box Step Over (No Weight)
20 Abmat Sit Ups
20 SA Alt Dumbbell Snatches 1*22.5/15 kg
30 Box Jump Step Down
20 Burpees
10/10 SA DB Hang Power Clean 1*22.5/15 kg
30 Jumping lunges
20 HR Push Ups
10/10 SA Dumbbell Front Squats 1*22.5/15 kg

Tri Erg

Amrap 10 min:
500/400 m Bike Erg
10 Box Step Over 1*22.5/15 kg
5/5 DB Hang Power Cleans 1*22.5/15 kg
– Rest 2 min
Amrap 10 min
250/200 m Row
10 Hand Release Push Ups
10 Burpees
– Rest 2 min
Amrap 10 min
250/200 m Ski Erg
10 Dumbbell Snatches 1*22.5/15 kg
20 Jumping Lunges