CrossFit Friday:

Gymnastics/Strength:

3 Rounds, Alternate-

10 x Ring Rows

10 x V-Ups

10 x HS Shoulder Shrugs/Taps

10 x DB, Supine, Gymnastic OH Flys

Conditioning:

“The Chief”

Max rounds in 3 minutes of:

135/95 pound Power cleans, 3 reps

6 Push-ups

9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.