Warm up: Kettlebell swings x 40 / Ring rows x 15
1. Every 4 minutes x 3 sets: max reps strict pullups
2. Every minute on the minute for 12 minutes:
Odds: Strict press x 2 reps
Evens: Glute ham situp x 6 – 12
3. As many rounds as possible in 3 minutes of:
Pushups x 1
Rest 3 minutes
As many rounds as possible in 3 minutes of:
Lateral bench jumps x 1
CrossFit Havoc 