Capasity Workout:

40 min Partner Amrap:
400 m Run (relay 200 m)
30 SA Alt Dumbbell Clean & Jerk 1*22.5/15 kg (50/35 lbs)
500 m Erg
30 m SA DB Farmers Carry Walking Lunges 1*22.5/15 kg (50/35 lbs)

L1=15/10 kg (35/20 lbs)

Tri Erg Workout:

2 Rounds:
4 min Amrap:
Ski Erg for Cal
* Partner needs to hold 2*22.5/15 kg DB in Farmers Carry while Partner Ski
– Rest 2 min
4 min Amrap:
Row for Cal
* Partner Needs to hold the Plank
– Rest 2 min
4 min Amrap:
Bike Erg for Cal
* Partner needs to perform a Wall Sit – Rest 2 min