Endurance WOD:

Every 4 min for 36-60 min:
1: Amrap 3 min:
12/9 Cal Erg
10 SA DB Hang Snatches 22.5/15 kg (L1:15/10kg)

2, Amrap 3 min:
5 Shuttle Runs (2*7.5m )
10 Hand Release Push Ups (L1: Knee Push ups)

3, Amrap 3 min:
5 Reverse Burpee
10 Med ball Box Step Over 24/20 inch 9/6 kg (L1: No Weight)

Tri Erg:

Erg Meter Progression 1/4
E4MOM for 36 min:
1, 3 min Row for max meter
2, 3 min Ski for max meter
3, 3 min Bike for max meter