CrossFit Friday:

Gymnastics/Strength/Skills-

5 x 5 Strict Pulls Ups (Advanced: Weighted)

5 x 10 HSPU

-Then-

3 x 15 Arch Rocks

3 x 15 Hollow Rocks

Conditioning:

12 Minute AMRAP-

10 Push Press @ 95/65#

10 Hang Clean

10 Deadlift

10 Lateral Jumps Over Bar

Kids @ Core Friday:

Skill:

GHD Back Extensions

Conditioning:

Open Workout 16.1