Capacity

This one looks fairly inocuous but will pack a punch.

The run/ row effort should be hard but allow you to get right to the step back/ step ups without much rest between.

For the pullups/ ring rows, pick a variation that you can complete the 10 reps with no rest, but where the last couple are challenging.

Stepup/ pullup combo will be completed 2x in each of the 3 rounds.

Rest before starting back to the top