Warm up: handstand hold, push ups, bench dips, bench sit ups
1 . For 5 Sets:
2 Strict Press + 5 Second Overhead hold on 3rd rep (increase weight each set)
10 Russian Twists on Glute ham developer (double count)
2 . For Time:
50 Double Kettlebell overhead press (strict, push or
jerk)
50 Ft Double Kettlebell Front Rack Lunge
50 Double Kettlebell Swings
50 Ft Double Kettlebell overhead walking lunge
CrossFit Havoc 