Endurance WOD:

2-3 Rounds: (40-60 min)
Amrap 10 min:
500 m Optional Erg
16 Kettbell Swings 16/12 kg
16 Plate A Jumps
* No Rest in Between Amraps
Amrap 10 min:
400 m Run
16 Abmat Sit Ups
16 Plate Ground to Overhead 20/15 kg
* No Rest in Between Amraps

Tri Erg:

Every 5 min for 45 min:
1. Row: 20/15.15/12.12/9 Cal for time
2. Ski: 20/15.15/12.12/9 Cal for time
3. Bike: 20/15.15/12.12/9 Cal for time
.= 20 sec rest