Capacity WOD:

Every 1 min for 60 mins, alternating between:
1, max rep Machine Calories, 50 secs
2, Double Kettlebell Walking Lunge, pick load, 15 m
3, max rep Crossovers, 50 secs
4, max rep Machine Calories, 50 secs
5, max rep Med Ball Box Step-ups, 9/6 kg, 50 secs
6, Rest 1 min

Tri Erg:

Every 6 min for 42 min:
25/18 Ski Erg Calories
25/18 Row Calories
25/18 Bike Calories