Warm up: handstand hold, push ups, bench dips, bench sit ups
1 . For 5 Sets:
4 Strict Press + 5 Second Overhead hold on 4th rep (increase weight each set)
10 Russian Twists on Glute ham developer (double count)
2 . As Many Rounds As Possible in 16 Minutes:
400 Meter Row or Bike
8 Back Squats
12 Ring Push Ups
CrossFit Havoc 