Capasity Workout:

A, EMOM 12 min (3 sets) (Min18-30)
1, 8 Staggered Stance Rumanian Deadlift Left
2, 8 Staggered Stance Rumanian Deadlift Right
3, 45 sec Max DB Push Press 2*22.5/15 kg (50/35 lbs)
4, 45 sec Max V Ups
B, Every 3 min for 12 min (Min 34-46)
15/12 Cal Erg
10 Reverse Burpee
5 Hang Cleans 50/35 kg ((110/80 lbs)
Max Burpee Double Hop
C, EMOM for 6 min (Min 49-55)
1, 15/15 Banded Hamstring Curl
2, 45 sec Face Up Chinese Plank
3, 30 sec Hollow Hold

Tri Erg Workout:

Teams of 4 Workout:
For time:
450/340 Cal Row
450/340 Cal Ski Erg
450/340 Cal Bike Erg
Cap 36 min