Aerobic Capacity:

EMOM 36-60 min:
1, Optional Erg
2, Amrap: 1 Strict Pull Up+2 Push
Up+4 Cossack Squats
3, Box Sled Push
4, Optional Erg
5, 10 Bent Over See Saw DB Row+10
Farmers Carry Reverse Lunges
6, Rest

Tri Erg:

Every min for 40 min:
1, X Cal Row
2, X Cal Bike Erg
3, X Cal Ski Erg
4, Rest
X= Your lowest number of calories
on any round