Warm up # 23
1. Turkish get up: Every minute on the minute for 20 minutes alternate hands every minute. Try to increase in weight every few reps.
2. 20 seconds on 40 seconds off for 10 minutes: Pullups (any style of pullup is permited just use the same style for the entire 10 intervals, example: weighted, strict, kipping, banded, jumping etc.) So you work for 20 seconds and rest for 40 seconds for 10 minutes, the goal is to get max reps in each 20 second interval and arrive at a total for the 10 minutes.
CrossFit Havoc 
1. 9,6,3 165 thruster / muscle up couplet from friday: 4:39 rxd
2. 20 kg strict weighted pullups: 6,6,6,4,4,4,4,4,4,4- 46 total