Warm up # 5
1. Every 2 minutes for 12 Minutes:
Clean and Jerk x 2 (both reps should be done within 30 seconds)
2. “Randazzle”
35′ Handstand walk
5 Muscle ups
35 Power Wallballs (no squat)
4 Muscle ups
35 Deadlifts @ 155 / 108
3 Muscle ups
35 Glute ham sit ups
2 Muscle ups
35 Box jumps @ 30″ / 24″
1 Muscle up
CrossFit Havoc 
135×2, 145×2, 155×2, 165×2, 175×2, 185×2
Metcon: 16:28 Rx’d (bar muscle-ups)
1. Power Clean and jerks: 235,235,255,265,265, 275 x 1 285 x 1
2. Back squat 315 x 10 x 2 sets
3. Met con- 13 ish
1. 4×3 push jerks – 185, 225, 245, 260
2. 5×3 pause back squats – 275, 315, 345, 355, 365
3, 5×3 pause bench press- 225 sets across
metcon
5 snatches 135
40 du’s
10 snatches 115
40 du’s
20 snatches 75
40 du’s
7: 28