Warm up: 100′ high skip / 100′ back pedal / 15 Glute ham raise / 15 Glute ham sit up
- Every minute on the minute for 20 minutes:
1 Front squat for the first 10 minutes
Add some weight
1 Back squat for the second 10 minutes
2. 3 Rounds of:
Ring pushups x 30
Heavy ass kettlebell swings x 30
CrossFit Havoc 
emotm x 2o min
odds: back squat singles: 395 x 5 rounds / 405 x 5 rounds
evens: semi strict muscle ups x 3