3 Rounds for Time:
400/500m Row/400m Run/Bike (24/20)
21 Burpee Pull ups 

-Burpee pull up measurements: with arm stretched overhead, pull up bar should be 6" above fingertips. 

Post WOD midline
3 Rounds not for time:
:30 sec Hollow rocks
10 strict Toes 2 Bar/Knee raises/weighted sit ups/GHD

PureFit WOD

16min AMRAP:
400m Row
10 Ring rows/pull ups
12 up downs/burpees
14 KBS