Warm up: 10 Pull Knee to Chest Stretch, 10 Back Extensions, 10 Good Mornings, 10 Sit ups
1. Every 2 minutes for 6 Sets:
5 Deadlift + Right # of Muscle ups
2. As many Rounds as possible in 12 minutes:
*Increase reps by 3 Each set
Handstand Push ups
Toes to Bar
Air Squat
crossfithavoc.com 