Capacity Workout:

EMOM 36-60 min:
1, Row/Ski/Bike
2, Amrap: 2 Jumping Air Squats+2 Jumping Lunges
3, 25/25 sec SA DB Hang Snatches 22.5/15 kg (L1: 15/10 kg)
4, Row/Ski/Bike
5, Amrap 2 Strict Pull Ups+2 HR Push Ups (L1: Ring Rows+Push Up on Knees)
6, Rest

Tri Erg:

Amrap 12 min:
500 m Seated Bike Erg D3-5
500 m Standing Bike Erg D8-10
– Rest 2 min between amraps

Amrap 12 min:
250 m Ski Erg D3-5
250 m Ski Erg D10
– Rest 2 min between amraps

Amrap 12 min:
250 m Row D3-5
250 m Row D10