Capacity Workout:

36-60 min Partner Amrap:
20 Burpee Shuttle Runs (1 rep=Burpee+7.5m)
40 Kettlebell Russian Swing 24/16 kg (55/35 lbs)
60 Abmat Sit Ups
80 Crossovers
1000/900 m Erg

L1: KB: 12/8 kg (25/15 lbs), Single Unders

Tri Erg Workout:

EMOM 40 min:
1, Bike Erg for max Cal
2, Ski Erg for max Cal
3, Row for max Cal
4, Burpee Shuttle Runs (1 rep=Burpee+7.5m)

For max Cal/Reps