WOD:

2 rounds (40 min Continuous work)
5 min Amrap:
10 Wall Ball 9/6 kg
10 Hand Release Push Ups
5 min Amrap
12/10 Cal Row
15 Double Dumbbell Deadlift 2*22.5/15 kg
5 min Amrap:
10 Med Ball Box Step Overs 9/6 kg, 24/20
10 Abmat Sit Ups
5 min Amrap:
12/10 Cal Row
45 meter Double Dumbbell Farmers Carry 2*22.5/15 kg

Tri Erg:

Every 15 mins for 45 mins, alternating between:
1, Row, 3000/2500 m
2, Ski Erg, 3000/2500 m
3, Bike Erg, 6000/5000 m