A)  Three Intervals of :20 Sprint / :40 Rest at each Station:

     - Row

     - Bike

     - Shuttle Sprint

B)  "14.4"

     As Many Rounds and Reps as Possible in 14 minutes of:

     60 calorie Row +

     50 x Toes-to-Bar +

     40 x Wall Ball +

     30 x Clean @ 135/95# +

     20 x Muscle-up