Capacity Workout:

EMOM 36-60 min:
1, Optional Erg for cal
2, Reverse Burpees
3, Optional Erg for cal
4, Over Unders 24/20 inch
5, Optional Erg
6, Rest

Tri Erg Workout:

As 30/30 Intervals Teams of 2:
Level 2:
Every 5 min for 45 min:
1, 75/55 Cal Row
2, 75/55 Cal Ski
3, 75/55 Cal Bike

Level 1:
Every 5 min for 45 min:
1, 60/45 Cal Row
2, 60/45 Cal Ski
3, 60/45 Cal Bike