WOD:

A, Strength:
Every 1 min for 16 mins, alternating between:
1, 8 Bent Over Barbell Rows (RIR 2)
2, 6/6 High Box Side Step Ups (RIR 2)
3, 8 Floor Press (RIR 2)
4, Rest 1 min

B, Amrap 16 min:
20 Overhead Squats, 20/15 kg
20 Back Rack Box Step-ups, 20/15 kg
20 AbMat Sit-ups
Run, 400 m

Level 1: Front Squat, BSU no weight

Tri Erg:

Partner-Tri Erg
Amrap 12 min:
Ski Erg, 2750/2500 m
max rep Dumbbell Box Step Overs, 24/20 inch 22.5/15 kg
– Rest 2 min
Amrap 12 min:
Row, 2750/2500 m
max rep Abmat Sit Ups
– Rest 2 min
Amrap 12 min:
Bike Erg, 5500/5000 m
max rep Box Jump Over 24/20 inch