Aerobic Capacity:

Amrap 20-30 min:
800 m Run
30 Plate Ground to Overhead 20/15 kg (L1: 10/5 kg)
30 m Plate Overhead Walking Lunges 20/15 kg (L1: 10/5 kg)

Rest 3 min between amraps

Amrap 20-30 min:
200 m Unbroken DB Farmers Carry 2*22.5/15 kg* (L1: 10/5 kg)
8 Rounds:
5 SA DB Deadlift
5 SA DB Swing
5 SA DB Push Jerk
– Alternate arms each round
– Break of Farmers Carry=5 Burpees

Tri Erg:

EMOM 42 min:
1, Row D8-10
2, Ski D8-10
3, Standing Bike Erg D10
4, Row D4
5, Ski D4
6, Seated Bike Erg D4