Endurance:

12 min Amrap:
5 Shuttle Runs (2*7.5m)
15 meter Double Kettlebell Front Rack Carry (heavy)
15 meter Double Kettlebell Overhead Carry (heavy)
– rest 2 min
12 min Amrap:
15/12 Cal Row
10 Hand Release Push ups
15 Abmat Sit Ups
rest 2 min
12 min Amrap:
20 Jumping Lunges
10 Reverse Burpees
10 Double Dumbbell Renegade Row

Tri Erg:

12 min Amrap:
15/12 Cal Ski Erg
15 meter Double Kettlebell Front Rack Carry (heavy)
15 meter Double Kettlebell Overhead Carry (heavy)
– rest 2 min
12 min Amrap:
15/12 Cal Row
10 Hand Release Push ups
15 Abmat Sit Ups
rest 2 min
12 min Amrap:
15/12 Cal Standing Bike Erg D7-10
10 Double Dumbbell Renegade Row