Capacity WOD:

30-60 min
AMRAP of:
1000/800 m Erg
800 m run
400 m Single KB Farmers Carry
24/16 kg
500/400 m Erg
200 M Run
100 M Single KB Overhead Carry 24/16 kg
L 1 Weight: 16/12 kg

Tri Erg:

Teams of 3 Workout:
1, 18 min Amrap:
– Ski Erg Cal
– Shuttle Run (1 rep=2*7.5m)

Rest 2 min

B, 18 min Amrap:
– Bike Erg Cal
– Row Cal

2 Athletes work/1 rest