WOD:

A, Shoulder Health
Every 1 min for 12 mins, alternating between:
1, Supinated Passive Hang, 30 secs
2, 12 Banded Behind-the-Neck Slides
3, 12/12 Seated Dumbbell External Rotations
4, 20/20 sec Side Plank,

B, Amrap 12 min:
6/6 Single Arm Kettlebell Cleans, 16/12 kg
8/8 Single Arm Kettlebell Push Press, 16/12 kg
12 Burpees

Tri Erg:

Start new station Every 12 min (36 min):
1, Ski Erg: 500-400-300-400-500 m
2, Row: 500-400-300-400-500 m
3, Bike Erg: 1000-800-600-800-1000 m

– Rest 30 sec between every interval