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:

9 Minute AMRAP-

3 Power Cleans @ 135/95#

3 HSPU (or Hand Release Push Ups)

Increase by 3s each round

Cash-Out: TBD