Endurance:

Amrap 40 min:
Run, 400 m
18 Bumper Plate Ground-to-Overheads, 15/10 kg
15 AbMat Sit-ups
12 Burpee-to-Plates

Tri Erg Endurance:

Amrap 13 min:
Run, 200 m
Bike Erg, 500/400 m
12 Burpee-to-Plates
– rest 1 min
Amrap 13 min:
Run, 200 m
Row, 250/200 m
12 Abmat Sit Ups
– rest 1 min
Amrap 13 min:
Run, 200 m
Ski, 250/200 m
12 Plate Ground to Overhead 15/10 kg