Capacity WOD:
A, 20-30 min Amrap:
40/30 Cal Row
120 Single Unders
30 meter Kettlebell Goblet Walking Lunges 16/12 kg (L1: 12/8)
B, 20-30 min Amrap:
10/10 SA DB Deadlift 1*22.5/15 kg (L1:15/10 kg)
15 Down ups
15 Abmat Sit Ups
20 Box Step Overs (L1+2 No Weight, L3 22.5/15 kg)
Tri Erg:
Teams of 2:
A, At min 0: Ski Erg 3500/3000 m for time
B, At min 15: Row 3500/3000 m for time
C, At min 30: Standing Bike Erg 7000/6000 m for time
Cap 15 min on every station