CrossFit Friday:

Gymnastics/Strength/Skills-

3 x 5 Strict Ring Dips

3 x :20 Arch-Holds

3 x 10 Ring Swings

3 x 5 Hollow Rocks + 5 V-Ups

3 x 10 Barbell Supine Rows

Conditioning:

For time-

400m Run

3 Rope Climbs

15 DB Thrusters

200m Run

6 Rope Climbs

15 DB Thrusters