Capacity WOD:

2-4 Rounds: (32-64 min)
4 min Amrap:
10/7 cal Row/Ski/Bike
15 Plate Ground to Overhead 20/15 kg
4 min Amrap:
5 Shuttle Runs (2*7.5m)
15 m Goblet Dumbbell Walking Lunges 1*22.5/15 kg
4 min Amrap:
10/7 cal Row/Ski/Bike
20 Plate Russian Twist 20/15 kg
10 Abmat Sit Ups
4 min Amrap:
5 Shuttle Runs (2*7.5m)
8/8 SA DB Renegade Row 22.5/15 kg
* No Rest in between Amraps

Tri Erg WOD:

Every 6 min for 36 min: (4 sets)
1, 80/60 cal Row
2, 80/60 cal Ski Erg
3, 80/60 cal Bike Erg

Target Time: 4:00-4:40 each interval (Adjust Cals to reach this)