Endurance:

2 rounds
Amrap 5 min
250/200 meter Row
10 Reverse Burpees
– 1 min rest between amraps
Amrap 5 min
10 x 7,5 m Shuttle Runs
3 Wall Walks
– 1 min rest between amraps
Amrap 5 min
5 Strict Pull Ups (L1, Ring Row)
10 Hand Release Push Ups
15 Air Squats
– 1 min rest between amraps

Tri Erg:

2 rounds
Amrap 5 min
250/200 meter Row
10 Reverse Burpees
– 1 min rest between amraps
Amrap 5 min
250/250 meter Ski
3 Wall Walks
– 1 min rest between amraps
Amrap 5 min
500/425 meter Bike
5 Strict Pull ups(L1, ring row)
5 Hand Release Push Ups (L1 on knees)
– 1 min rest between amraps