WOD:

A, EMOM 12 min:
1, 8/8 Bulgarian Split Squats
2, 16 Alternating Seated Dumbbell Shoulder Press
3, 15/15 Single Leg Glute Bridges

B, EMOM 21 min for max rep:
1, 50 sec Row / Ski / Bike for cal
2, 50 sec: Dumbbell Box Step Over, 1*22.5/15 kg
3, 50 sec: 6 Shoulder Taps+3 Push Ups

Tri Erg:

EMOM 36 min for max rep:
1, 50 sec Row Calorie
2, 25/25 sec Seated Single Arm Dumbbell Press
3, 50 sec Ski Erg Calorie
4, 50 sec SA Dumbbell Box Step Over
5, 50 sec Bike Erg Calorie
6, 50 sec 6 Shoulder Taps+3 Push Ups