WOD:

A, EMOM 12 min:
1, Side Plank, 20/20 secs
2, Superman, 30 secs
3, Hollow Rock, 30 secs

B, Amrap 15 min:
Run, 400 m
20 Russian Kettlebell Swings, 24/16 kg
15 Kettlebell Goblet Squats, 24/16 kg

Tri Erg:

Every 6 mins for 36 mins do:
15/12 Row Calories
15/12 Bike Erg Calories
15/12 Ski Erg Calories
10/10 Single Arm Dumbbell Thrusters, 22.5/15 kg

Cap 5 min on every round