Endurance:

Amrap 10 min:
8/8 KB Clean 16/12 kg (L1=12/8 kg)
8/8 KB Push Press 16/12 kg (L1=12/8 kg)
16 KB Russian Twist 16/12 kg (L1=12/8 kg)
– rest 2 min
Amrap 10 min:
24/20 Cal Row
20 Abmat Sit Ups (L1=10 Abmat Sit Ups)
– rest 2 min
Amrap 10 min:
3 Wall Walk (L1=30 Plank Shoulder Taps)
6 Strict Pull Up (L1=9 Ringrow)
9 HR Push Ups (L1=Push ups on knees
18 Reverse Lunges

Tri Erg:

Amrap 10 min:
15/12 Cal Ski Erg
8/8 KB Clean 16/12 kg (L1 12/8 kg)
16 KB Russian Twist 16/12 kg (L1 12/8 kg)
rest 2 min
Amrap 10 min:
24/20 Cal Row
20 Abmat Sit Ups (L1=10 Abmat Sit Ups)
rest 2 min
Amrap 10 min:
3 Wall Walk (L1=30 Plank Shoulder Taps)
6 Strict Pull Up (L1=10 Ring Rows)
15/12 Cal Bike Erg