Capacity

Warm-up
3 rounds
1 min row/ run
30 seconds 'bounding'
5 no pushup burpees + 10 alt wide mountain climbers
30 banded pullaparts

Prep
Burpee and box jump set up

Work hard during each of the intervals using the breaks to reset. Each interval should take about < 3 min. Select versions of the movements that allow you to achieve this time frame.

Scale the foot position on ring rows, reduce burpee reps (or perform them to a box) and keep box as low as necessary. For the run/ row, this should be a sprint that is less than 1:15 .