Capasity Workout:

EMOM 36 min:
1, Erg for cal
2, Crossovers
3, Burpee Toes to Bar*
4, Dumbbell Renegade Row 2*22.5/15 kg (50/35 lbs)
5, Erg for cal
6, rest

L1: Burpee Knee raises
2*15/10 kg DB (35/20 lbs)

Tri Erg Workout:

Teams of 3 Amrap:

A, 17 min for Max Cal:
1, Bike Erg
2, Row

Rest 3 min

B, 17 min for Max Cal:
1, Ski Erg
2, Row