Capacity WOD:

E2MOM Capacity for 32-64 min
1. Cal on Erg
2. Line Facing Burpees
3. Russian KB Swings 1*16/12 kg
4. Rest
5. Cal on Erg
6. 2 Hand Release Push Up+4 Shoulder Taps+6 Down Ups
7. Single KB Front Rack Lunges 1*16/12 kg
8. Rest

Level 1: Push Ups on knee, Weight 12/8 kg

 

Tri Erg:

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