Capacity

Warm-up
3 rounds
:30 ski
5 inchworms into 5 no push up burpees
25' Walking suitcase deadlift L + R
10 single arm presses L + R

Prep:  DB load + movement variation

This rep scheme should be perfect for eliciting HIGH Intensity. If you struggle with burpees or generating speed with ski erg, consider cutting reps slightly OR modifying movement (no pushup burpee or burpee with hands to a box)

Hang clean to overhead, or Hang DB Snatch can also be substituted for a single arm KB swing if needed