Tuesday’s WOD

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