Warm-up:
Warm-up:
10 minute Easy Run
6 Strides (10 seconds @ max speed) – Rest 1 minute after each Stride
Gymnastic/Weightlifting/Monostructural:
MetCon:
AMRAP 10:
5-10 Ring Dip
4 Back Squat (80% of 1RM)
200m Run
Post total number of rounds to comments:
Cool-down:
10 minute Easy Run
SPD CrossFit 
4 rounds + 5 Dip @185