CrossFit Friday:

Gymnastics/Strength/Skills-

3 x 5 Strict Ring Dips

3 x 10 Ring Swings

3 x 10 Rower Pikes

3 x 10 Barbell Supine Rows

Conditioning:

2 Rounds for time-

400m Farmery Carry (DBs or KBs)

30 GHD Sit-Ups (Sub weighted Ab Mat Sit-Ups)