WOD:

A, EMOM 12 min: Strength Capacity:
1, 8 Front Squats 65 % of 1 RM
2, 4 Push Press 75% of 1 RM
3, 20 sec L-sit Variation

B, EMOM 15 min: X Rep EMOM
1, X Rep Bar Facing Burpees
2, X Rep Wall Balls
3, Rest

Tri Erg:

A, 4-3-2 min Intervals for max rep:
300/250 m Row
12 Wall Balls 9/6 kg
B, 4-3-2 min Intervals for max rep:
300/250 m Ski Erg
20 Plate Ground To Overhead 20/15 kg
C, 4-3-2 min Intervals for max rep:
600/500 m Bike Erg
12 Plate Overhead Reverse Lunges 20/15 kg

– Rest 1 min between intervals and segments, continue where you left of