Warm-up:
Warm-up:
10 minute Easy Run
6 Strides (10 seconds @ max speed) – Rest 1 minute after each Stride
Monostructural/Gymnastic/Weightlifting:
MetCon:
AMRAP 10:
200m Run
5-10 Ring Dip
6 Back Squat (70% of 1RM)
Post total number of rounds to comments:
Cool-down:
10 minute Easy Run
SPD CrossFit 
4 rounds @165#