Warm up: Dead hang on pull up bar – in and out of active shoulder position, kipping motion without pulling
1. Every 90 seconds for 6 sets:
Right # of muscle ups (Or muscle up work, jumping or banded muscle ups, kipping chest to bars/Ring Pull ups + dips, kipping/strict pull ups + dips)
2. Every 3 minutes for 6 Rounds:
12 / 10 Calorie Row or Bike
9 Wallballs
6 Burpees
CrossFit Havoc 