Endurance WOD:

Amrap 15 min:
400/300 m Row / Ski Erg / Bike (800/600 m),
Single Arm Dumbbell Overhead Walk, 22.5/15 kg, 30 m
Single Arm Dumbbell Front Rack Walking Lunge, 22.5/15 kg, 15 m
– Rest 3 min
Amrap 15 min for quality
2/2 SA DB Turkish Get Up 22.5/15 kg
4/4 SA DB Strict Press 22.5/15 kg
12 DB russian Twist 22.5/15 kg
20 Sec Hollow Rock
20 sec Superman

Tri Erg Endurance:

Amrap 10 min:
10/8 Row Calories
Single Arm Dumbbell Overhead Walk, 30 m 1*22.5/15 kg
Single Arm Dumbbell Front Rack Walking Lunge, 15 m 1*22.5/15 kg
– Rest 2 min in between amraps
Amrap 10 min:
10/8 Cal Ski Erg
2/2 Single Arm Dumbbell Turkish Get Up 22.5/15 kg
– Rest 2 min in between amraps
Amrap 10 min:
10/8 cal Bike Erg
20 sec Hollow Hold
20 sec Superman