Capacity:

EMOM 36-60 min:
1, Shuttle Runs  (7.5 m Lengths)
2, Row
3, Burpee Broad jumps (7.5 m Lengths)
4, Row
5, SA KB Farmers Walking Lunges 16/12 kg
6, Rest
Level 1: 12/8 kg

 

Tri Erg:

12 int*40 sec on/20 sec of
1, Ski Erg
2, Row
3, Bike Erg
Rest 2 min in between sets