Capacity WOD:

12 min Amrap:
500 m Row
10 Strict pull Ups (L1=10 Ring Rows)
– Rest 2 min-
12 min Amrap:
15 meter Plate Overhead Walking Lunges Walking Lunges 20/15 kg
10 Burpee To Plate
– Rest 2 min-
12 min Amrap:
12 Double Dumbbell Deadlifts 2*22.5/15 kg
6 Double Dumbbell Russian Swing 2*22.5/15 kg
30 meter Double Dumbbell Farmers carry 2*22.5/15 kg
Level 1 Weights: 10/5 kg Plate, 15/10 kg DB

Tri Erg:

Every 3 min for 36 min:
1, 45/35 Cal Row
2, 45/35 Cal Ski
3, 45/35 Cal Standing Bike Erg

* Tough target calories today, Adjust to something where you always gets 30 sec+ of rest