Capacity

Warmup
5 minutes row/ run
Then
10 Kneeling curl to Press L + R
10 slant board squats
100' Goblet carry
Rest 2 min b/n rounds

Prep
Find weight on Thruster or Wallballs

The challenge in this workout will be pushing on the initial endurance effort and not holding back. Holding back will save your energy and also conveniently require less time for reps of the wallball and thrusters, so be honest with yourself and set a pace to not drop below.

Because most will not have more than 2 minutes for the thruster/ wallball, select a load that will push you to break. This might mean increasing the wallball weight and/or height you normally do in workouts.

Row/ Run should take no more than 4 minutes maximum, ideally closer to 3 minutes. Decrease distance if needed. Substitute another cardio for similar time domain as needed.