CrossFit Friday:

Gymnastics/Strength/Skills-

5 x (5 Strict T2B + 5 Strict K2E)

5 x (5 Strict HSPU + 5 Kipping HSPU)

-Then-

4 x :20 second GHD Hollow Hold

4 x 10 Heel Drives

Conditioning:

5 Rounds for time-

2 Rope Climbs

10 Burpees

10 Alt. DB Snatch