Capacity WOD:

2-4 Rounds:

4 min Amrap:
20/15 cal Erg
10 Plate Ground to Overhead 20/15 kg
10 Plate Overhead Walking Lunges 20/15 kg

Rest 1 min

4 min Amrap:
6 Wall Ball Box Step Overs 9/6 kg
6 Wall Balls 9/6 kg
12Wall ball  Russian Twist 9/6 kg

Rest 1 min

4 min Amrap:
15 meter KB Front Rack Carry 2*24/16 kg
15 meter KB Farmers Carry 2*24/16 kg
10 Reverse Burpees

Rest 1 min

 

Tri Erg:

4 Rounds:
2 min Amrap:
Ski Erg for Cal

Rest 1 min

2 min Amrap:
Bike Erg for Cal
Rest 1 min

2 min Amrap:
Row for Cal
Rest 1 min