Capacity WOD:

4-7 rounds for max reps of:
max rep Row Calories, 3 mins
–then–
AMRAP in 3 mins of:
1 Wall Walks
3 Hand Release Push-ups
6 V-ups
–then–
AMRAP in 3 mins of:
10 Kettlebell Swings, 16/12 kg
10 Reverse Burpees

Tri Erg:

Every 3 mins for 36 mins,
alternating between:
1, 40/30 Row Calories
2, 40/30 Ski Erg Calories
3, 40/30 Bike Erg Calories