Capacity

Warmup
3 rounds
1 min bike
5 single arm KB front rack squats L + R
10 Cross-body KB/DB deadlifts L + R
1 min ski

Prep
Find weight on Thruster + KB

This workout is hard... don't be fooled! Pick a load on the Thrusters and KB Swings that will challenge you in the last rep or two but that you won't fail at.

The cardio is meant to be a hard effort, this is not recovery - it's meant to be maximal. Full 2 rest between the 3 rounds and then the 5 minutes between the two couplets should be necessary given the effort.

If you don't have rower and ski, you can use whatever equipment you have to work with.