Warm up: 2 minute run / bike / row / jump rope etc. / 15 GHSU / 15 GHR
- Front Squat: 20 minutes to find 1 rep max
2. Every minute on the minute for 16 minutes:
Minutes 1 – 4: 5 Thrusters + 5 Pullups
Minutes 5 – 8: 5 Power cleans + 5 Toes to bar
Minutes 9 – 12: 4 Thrusters + 4 Chest to bar pullups
Minutes 13 – 16: 4 Power cleans + 4 Muscle ups
CrossFit Havoc 
1. Back squat: 5×5
385, 390, 395, 400, 405
2. WOD @ 175
-punked out on muscle ups only did 7 of the 16. Meh.