Warm up: 100 meter bear crawl
1. Windmills: 5,5,5
2. Accumulate 3 minutes of a handstand hold, or 4 minutes of a pushup plank hold as quickly as possible.
3. 100 meter row intervals: row 5 intervals with 45 seconds of rest between efforts. Each interval should be a max effort.
CrossFit Havoc 
1. C&j 110,120,120,125,130,132
2. windmill:1.5 pood,1.5 pood, 2 pood
3. Handstand hold: 2:20 sec, 30 sec break, 40 sec- 3:30 total
4. row: 16.0,16.3,16.4,16.6,16.6