Warm up: 10 back extensions/ 10 Ring Rows/ 1 Minute Plank or Handstand Hold
2 . Every 3 Minutes for 5 Sets:
30 Seconds of Max Calorie Row
Right # of Strict Handstand Push ups
3 . For Time:
100 Air Squats
100 Shoulder to Overhead @ Empty bar
100 Sit ups
100 Hang Power Cleans @ Empty Bar
CrossFit Havoc 