WOD:

Capacity Builder:
2 Rounds with no rest in between (36 min of work)
6 min Amrap:
250/225 m Row
15 Jumping Air Squats
10 Hand Release Push Ups (L1: On knees)
6 min Amrap:
5 Shuttle Runs (2*7.5 m)
7.5 m Plate Overhead Walking Lunges 15/10 kg
15 Plate Ground to Overhead 15/10 kg
6 min Amrap:
5 Strict Pull Ups (L1: Row)
10 Burpee to Plate
15 Abmat Sit Ups

Tri Erg:

Start a new set every 13 min:

Set 1: Row 500/450 m.1 min rest.750/675 m.1 min rest.1000/900 m
– rest 2 min –
Set 2: Ski 500/450 m.1 min rest.750/675 m.1 min rest.1000/900 m
– rest 2 min –
Set 3: Bike Erg 1000/900 m.1 min rest.1500/1350 m.1 min rest.2000/1800 m

Cap 12 min on every set.