Warm up: 10 GHD sit ups/ 10 back extensions/ 10 Ring Rows
1 . 1 Set of Max Strict Pull ups
2 . Every 3 Minutes for 5 Sets:
30 Seconds of Max Calorie Row
Right # of Strict Handstand Push ups
3 . For Time:
10, 8, 6, 4, 2
Devil Press
20, 16, 12, 8, 4
Dumbbell Squats
CrossFit Havoc 