Warm up: 1 minute plank / 20 air squats / Plate press / ankle mobility
- Handstand Pushup: 3 sets of max reps
2. Pistol practice: 3 sets of 10 reps each leg ( Goal is to do the hardest version of pistols you can)
*You are welcome to superset these
3. For time:
30 Shoulder to overhead @ bodyweight
30 GHD sit ups
20 Front squats @ bodyweight
20 Toes to bar
CrossFit Havoc 