CrossFit Friday:

Gymnastics/Strength:

3 Rounds, Alternate-

10 x Ring Rows

10 x V-Ups

10-8-6 x Barbell Bent Row

10 x HS Shoulder Shrugs/Taps

10 x DB Pull-Over

Conditioning:

12 Minute AMRAP-

10 OHS @ 95/65#

12 SDHP @ 95/65#

8 Burpees-Over-The-Bar (Lateral Jumps)