CrossFit Friday:

Strength/Gymnastics-

3 x 5 Strict Ring Dips

3 x 5 Ring Swing + Toe2Ring

3 x 10 Rower Pikes

3 x 10 Good Mornings (Banded)

Conditioning:

Partner, for time-

100 Hammer Swings

100 American KB Swings @ 53/35#

800m Run (Together)

200 Air Squats

400m Run w/45&25# Plate (Together)