Warm up
3:00 bike or row
10 passthroughs

Gymnastics
5 rounds for quality
12 HSPU (sub pike push up from box)
9 strict pull-ups

Endurance WOD
Every 4:00 for 40:00 (10 rounds)
500m row
15 push ups

*if unable to complete in 4:00 then scale row to 400m and push ups to 10