Warm up: 3 Minutes of jump rope
Every minute on the minute for 30 minutes:
- 5- 10 Burpees
2. 10- 20 Sit ups
3. 10 – 20 Kettlebell swings ( not too heavy )
*Listen I know this does not seem like an exciting workout, because it isn’t. You gotta just do long boring stuff sometimes if you want to improve on long boring stuff.
CrossFit Havoc 
Did this with 10, 20, 20.
all burpee sets under 19 sec
all sit up sets under 26 sec
all swings under 35 sec