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Don’t forget our evening classes are now at 4:00, 5:00, 6:00 and 7:00.
Warm up #4
1. Weighted Pullups: 3, 3, 3, 3, 3
2. As many rounds as possible in 15 minutes of:
5 Clean and Jerk @ 115 / 80
5 Handstand Pushups
5 Toes-to-bar
5 One-legged Burpees
CrossFit Havoc 
1. Pullups: 70,90,100,100,106 x 2, 106 x 2
2. Met-con @ 90 kg and ring hspu: 5 rounds + 1 clean and jerk
3. Emotm hang power snatch x 10 / hang squat clean and jerk x 5
: 85,85,87,87,90,90,90,90,90,95,110,110,115,115,120
3 Rounds + 4 HSPU
First time without the bands on the HSPUs