Capacity WOD:

EMOM 12-20 min:
1, 25/25 sec Russian Twist Medball Throws 9/6 kg
2, Spider Man Climbers
3, Row/Ski/Bike
4, Rest
EMOM 12-20 min:
1, Russian Kettlebell Swing 16/12 kg
2, 25/25 sec SA KB Reverse lunges 16/12 kg
3, Row/Ski/Bike
4, Rest
EMOM 12-20 min:
1, CrossOvers/Single Unders
2, Abmat Sit Ups
3, Row/Ski/Bike
4, Rest

Tri Erg WOD:

A, 8*45 sec on/15 sec off Bike Erg

Rest 1 min

B, 8*45 sec on/15 sec off Ski Erg

Rest 1 min

C, 8*45 sec on/15 sec off Row

Rest 1 min

D, EMOM 9 min:

1, 30 sec Bike Erg

2, 30 sec Ski Erg

3, 30 sec Row