CrossFit Friday:

Gymnastics/Strength/Skills-

3 x 5 Strict Ring Dips

3 x 5 Ring Swing + Toe2Ring

3 x 10 Rower Pikes

3 x 10 Barbell Supine Rows

Conditioning:

4 rounds-

Row x 200m

10 x American KB Swings @ 53/35#

Shuttle Sprint x 100’

*Rest 3 Minutes between rounds*