Endurance:

Every 3 min for 36 min:
1, 3 min for max cal:
Opt Erg for max Cal
2, 3 min Amrap:
10 SA DB Box Step Over 24/20 inch
10 Double DB Renegade Rows
10 Box Jump 24/20 inch
3, 3 min Amrap:
8 Reverse Burpee
2/2 KB Turkish Get Up


Choose a DB/KB that allow you to move

Tri Erg:

Every 3 min for 36 min:
1, 3 min Amrap:
10/8 cal Row
10 DB Renegade Row
2, 3 min Amrap:
10/8 Cal Bike Erg
20 Med Ball Box Step Over 24/20
3, 3 min Amrap:
10/8 Cal Ski
1/1 KB Turkish Get Up


Choose a DB/KB that allow you to move