Warm up # 1
1. Overhead squat: 3,3,3,3,3
2. 3 two minute intervals for max rounds of:
Heavy push press x 5
Weighted pullup x 5
Rest one minute between rounds
Rest an additional minute after the 3rd round and then do:
3 one minute intervals for max rounds of :
Jerks at the same weight as the push presses x 5
Strict pullups x 5
CrossFit Havoc 
20 minutes:
odd minutes – 315 front squat x 2
even minutes – 90 kg power snatch x 1