Warm up: 2 Rounds: 45 sec Plank Hold, 8 Air Squats
1. Every minute on the minute for 12 minutes(6 sets of each):
1st minute: 10 Sec Handstand Hold + Right number of Strict Handstand Push ups
*No Kipping today, use ab mats to raise the floor if needed OR if you do not have HSPU yet you will do 10 Sec Handstand Hold + Right Number of Wall Climbs*
2nd minute: Right Number of Pistols
*No pistols yet? Do the right pistol progression*
2. As many Rounds as possible in 6 minutes:
3 Bar Muscle ups
3 Power Cleans @ 135 / 93
As many Rounds as possible in 6 minutes:
6 Pull ups
6 Power Cleans @ 95 / 63
CrossFit Havoc 