Capacity

Warmup
3 rounds
20 band pullaparts
15 air squats
10 pushups
1 min cardio

Prep
Sled weight for rope/ piston

If you do not have a rope or sled, you can substitute 20 pullups for the rope and 30 pushups for the piston push.

Choose loads that don't push you to failure but challenge you to finish the effort. For the lunges, no load.