Warm-up:
Warm-up:
10 Minute Easy Run
3 Strides (10 seconds @ max speed) – Rest 40sec after each Stride
MetCon:
Find 3RM:
Gymnastic:
1. Weighted Pullup
2. Weighted Ring Dip
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Cooldown:
3 Strides (10 seconds @ max speed) – Rest 40sec after each Stride
10 Minute Easy Run
SPD CrossFit 
Gymnastic:
1. Weighted Pullup: 3×20
2. Weighted Ring Dip: 3×30