Warm up: 20 pushups / 10 pullups
1 . Every 3 minute for 4 sets: Max strict pullups (you need to be getting at least 8 ish on this to start so adjust the movement in order to do so)
2 . 2 Rounds for time:
500 Meter run
10 Deadlifts @ 275 / 183
15 Chest to bar pullups
20 Goblet squats @ 1.5 / 1 pood
25 Lateral barbell jumps
CrossFit Havoc 