Warm up of your choice
1. Strict Pullups x 3 sets of max reps – rest exactly 3 minutes between sets
2. 4 rounds for time of:
30 Kettlebell figure 8’s @ 1 pood (single count)
1 minute of plank hold with both hands on handle of single kettlebell (accumulate 1 minute of plank per round)
CrossFit Havoc 
Friday:
10 minutes:
0dds Front squat 315 x 2
evens Power snatch 185 x 2
10 minutes
odds Front squat 330 x 1
evens Power snatch 200 x 1
Saturday:
5 Rounds
225 Thruster x 4
Muscle ups x 4
9:40
Sunday:
225 pwr clean and jerk x 10
Stone load to platform x 20
HSPU x 30
Pullups x 40
225 walking lung x 50 ft
22:08