Capacity

Warm-up
3 rounds
1 min run/ row
5 cross body deadlifts L + R
5 Single arm squat to press L + R
100' farmer carry

Prep
Prep TFS complex and load

TFS is a classic complex that stands for "The F'ing Standard" or also "This F'ing Sucks". Either way, you get the idea.

Start each round with a 90 second effort on the runner or rower (shoot for 400m/ 500m) then move into 2 rounds of 5 TFS DB complexes and 10 pullups/ ring rows. Rest 2 minutes after completing round two of TFS/ pullup combo.

Modify TFS as needed - remove pushup, Step up and complete a curl to front rack squat, reverse lunge, or farmer lunge etc. Select a load you can complete the 5 reps with minimal rest.