Endurance:

A, 18 min: 45 sec on/15 sec off
Row

Rest 2 min

B, 18 min (45 sec on/15 sec off) (Murph Prep)
3 Strict Pull Up
6 Push Up
9 Air Squats

Tri Erg:

A, 12*20/10 sec Ski Erg for meter
Rest 1 min
B, 12*20/10 sec Standing Bike Erg for meters
Rest 1 min
C, 12*20/10 sec Row for meters
Rest 1 min
D, 6*40/20 sec Ski Erg for meter
Rest 1 min
E, 6*40/20 sec Standing Bike Erg for meters
Rest 1 min
F, 6*40/20 sec Row for meters
Rest 1 min