Warm up: 2 rounds of: 1 minute of jumping jacks / 10 glute ham raise / 10 sit ups
- Front Squat: 1,1,1
2. Back Squat: 2,2
3. Every minute on the minute for 8 Minutes:
Odd: 15 Thrusters @ 95 / 63
Even: 15 Pullups
( adjust reps to appropriate number) (not too appropriate though)
CrossFit Havoc 
1. worked up to 125 lbs on squating muscle snatch + sotts press + drop snatch
2. Every 30 seconds x 4 reps each, with 1 minute between weight changes.
205, 210, 215, 220, 225, 230,235, 240 x 2 reps – went to 245 for the last 2 reps
3. For time
GHSU x 20, 15, 10, 5
5 power snatches @ 205 after each set
7:45