Warm up: Air squats x 20 / Glute ham raise x 15 / Good morning x 10 / High jumping burpees x5
- Back Squat: 2,2,2,2,2 @ 85 – 90%
2. Within ten minutes complete 50 burpees and continue for the remainder of the 10 minutes with Hang cleans 135 / 93. The goal is to complete as many Hang cleans as possible.
Rest 5 minutes
3. Within 5 minutes complete 50 situps and continue for the remainder of the 5 minutes with burpees. The goal is to complete as many burpees as possible.
CrossFit Havoc 
1. 20 minutes:
Odds – Front squat @ 335 – supposed to be 355- felt crappy
Evens – Power snatch @ 225 – 2 misses (one was a full)
2. WOD with Hang snatches @ 115 – 49 reps / 50 toes to bar instead of sit ups – took 4:50 got only 2 burpees