Endurance:

Every 5min for 30 min (2 rounds)
In a 4 min window, complete:
1: 40/30 Cal Row + Max Kb Snatch, 16/12 kg

2: 400 meter Run + Max Strict Pull Ups

3: 25 Reverse Burpees + Max HR Push Ups

L1: DB Snatches 15/10 kg, Ring Rows, Push ups on Box

Tri Erg:

Every 5min for 30 min (2 rounds)

In a 4 min window, complete:

1: 40/30 Cal Row + Max Kb Snatch, 16/12 kg

2: 40/30 Cal Ski + Max HR Push Ups

3: 40/30 Cal Bike + Max Strict Pull Ups

L1: DB Snatches 15/10 kg, Ring Rows, Push ups on Box