Warm up: handstand hold, push ups, bench dips, bench sit ups
1 . For 5 Sets:
5 Strict Press + 5 Second Overhead hold on 5th rep (increase weight each set)
10 Russian Twists on Glute ham developer (double count)
2 . For Time:
15, 12, 9, 6, 3
Chest to Bar Pull ups
Dumbbell Thrusters
CrossFit Havoc 