Warm-up:
Warm-up:
10 Minute Easy Run
MetCon:
Weightlifting: Back Squat (3-6 reps x 12-24 total reps x 75% of 1RM)
Gymnastic: Ring Dip
Post time and total number of rounds to comments:
Cooldown:
10 Minute Easy Run
6 Strides (10 seconds @ max speed) – Rest 1 minute after each Stride
SPD CrossFit 
06:44 minutes @185# (7 Ring Dip)