Capasity Workout:

30 min Row Partner Challenge for meters
Every 5 min from min 0=15 Sync Abmat Sit Ups

Tri Erg Workout:

5 sets:
EMOM 6 min:
1, 45 sec Row for meters
2, 45 sec Bike Erg for meters
3, 45 sec Ski Erg for meters
Rest 2 min