Warm up: 2 rounds of: Seated good mornings x 12 / jumping air squat x 8
- Front squat: 30 minutes to establish a 1 rep max
2. Fran:
21, 15, 9 reps for time of:
Thrusters @ 95 / 63 lbs
Pullups
or
Mega fran
12, 9, 6 reps for time of:
155 / 108 lb thrusters
Bar muscle ups
CrossFit Havoc 
1. Emotm Back squat single:
355 – 395 rest 1 min 395 – 355 high bar 5 lb increase and decreases.
2. Every 90 seconds for 10 rounds:
10 Ghsu + 2 snatches @ 225
3. Instagram challenge: 1 min – 15 cal assault bike + 22 hspu