WOD:

A, EMOM 12 min:
1, 20/20 sec Side Plank
2, 12/12 Single Arm Dumbbell Bent Over Rows
3, 25/25 sec Single Arm Kettlebell Overhead Walk

B, EMOM 15 min for max rep:
1, Wall Ball, 9/6 kg
2, Burpee Pull-up
3, Shuttle Run, 7.5 m

Tri Erg:

Bike Erg
2000/1700m-1600/1300m-1200/1000m-800/700m
-400/300 m
– Rest 20 sec between intervals
Ski Erg
1000/850m-800/650m-600/500m-400/350m-200/150 m
– Rest 20 sec between intervals
Row:
1000/850m-800/650m-600/500m-400/350m-200/150 m
– Rest 20 sec between intervals

Cap 14 min on every block