Warm up: Run / row / bike x 3 minutes / 20 Air squats / 15 Back extensions / 10 Good mornings
- Every minute on the minute for 16 minutes:
Odd minutes: 1 Front squat + 2 Back squats @ 5 – 10 lbs heavier than last week
Even minutes: 1 Power clean
2. For time:
30 Glute ham situps
25 Burpees
20 Glute ham sit ups
15 Burpees
10 Glute ham sit ups
5 Burpees
CrossFit Havoc 
1. Emotm for 16 minutes
Odds: Power clean + 2 jerks 255 for 8 minutes / 265 for 6 minutes / 275 for 1 minute / last minute 280 for 5 jerks
Evens: Power clean + 2 muscle ups
2. Metcon 4:26