Endurance WOD:

EMOM 12 min:
1, 16 Seated Alt DB Press
2, 10/10 SA DB Bent Over Row
3, 50 sec Cossack Squats
rest 2 min
EMOM 12 min:
1, 50 sec Broad Jump 1.2/0.9 m
2, 50 sec Mountain Climbers
3, 25/25 sec High Lat Box Step Up 30 inch
rest 2 min
EMOM 12 min:
1, Row Damper 3
2, Row Damper 6
3, Row Damper 9

Tri Erg WOD:

EMOM 12 min:
1, 16 Seated Alt DB Press
2, 10/10 SA DB Bent Over Row
3, 50 sec Cossack Squats
rest 2 min
EMOM 12 min:
1, 50 sec Broad Jump 1.2/0.9 m
2, 50 sec Mountain Climbers
3, 25/25 sec High Lat Box Step Up
rest 2 min
EMOM 12 min:
1, Row
2, Ski
3, Bike