WOD

Every 3 minutes for 10 rounds:
10 GHD Sit-ups
12 Push-ups
10 Calories, Assault Bike

For time:
40 Deadlifts 225/155
20 Hang Squat Snatch 135/95
10 Ring Muscle-ups
5 Rope Climbs, 15 ft

REST DAY.

Get out of the gym.

7 Rounds of:
10 Thrusters 95/65
10 Pull-ups
400m run

*Rest 3 minutes between rounds