Warm up: pull ups, dips, jumping muscle ups
1 . Every 90 Seconds for 5 Sets:
Muscle ups *pick a number and stick to it
2 . As Many Rounds as Possible in 13 Minutes:
Start at 3 reps and increase by 3 each round, (3, 6, 9, 12….)
Deadlifts
Burpees over bar
Calorie Bike
CrossFit Havoc 