Warm up of your choice
1. Max handstand pushups x 3 sets – rest 3 minutes between sets
2. Every minute on the minute for ten minutes : 8,10 or 12 burpees. If you can’t get 8 ,10 or 12, commit to the number you get on your first set. Whatever number you choose you are commited to. Make sure you pick the right number. Don’t punk out.
3. For time:
Glute ham sit ups x 20
Kneeling squat jumps x 30
Air squats x 40
CrossFit Havoc 
1. parallete hspu: 7,6,4
2. burpees – 12
Saturday – 30 muscle ups for time: extra dip at the top of each muscle up – 2 parallete hspu penalty for every drop off of the rings- 13:53