Warm-up:
4 Sets:
8 Ring Rows
8 Pushups
4 Transition Rocks (Incline, Supine, or Elevated)
Gymnastics:
As Far as Possible in 14 Minutes:
2 Calories Assault Bike or Row
1 Muscle-Up
4 Calories Assault Bike or Row
2 Muscle-Ups
6 Calories Assault Bike or Row
3 Muscle-Ups
Etc
WOD:
3 Rounds, Each For Time:
4 Rope Climbs, 15′ Ascent
1:30 Rest
TIMECAP: 10:00
Extra Work: Push Press 8RM, then 90%x8x2