Capasity Workout:

A, Every 90 sec for 12 min (4 sets) (Min18-30)
1, 5 Weighted Supinated Pull Up (RIR 2)
2, 10 Front Rack Reverse Lunges (RIR 2)
B, Every 2.5 min for 15 min (Min 34-49) For time
10/8 cal Erg
6 Alt DB Snatches
4 Alt DB Devil Press
2 Alt DB Burpee Clusters
C, E30 sec for 4 min (Min 51-55)
1, 20 sec Superman
2, 20 sec Hollow Hold

Tri Erg Workout:

Tatata Tri Erg:
2 Rounds for max total meters:
1, 5 min Row (10*20 sec on/10 sec off)
Rest 1 min
2, 5 min Ski Erg (10*20 sec on/10 sec off)
Rest 1 min
3, 5 min Bike Erg (10*20 sec on/10 sec off)
Rest 1 min