Warm up: 10 Ring Rows / 10 Sit ups / 10 Push ups
1 . Every 1:30 For 10 Sets:
1st 1:30: Weighted or Strict Pull ups
2nd 1:30: Weighted or Strict Dips (ring or stationary)
2 . As Many Rounds as Possible in 10 Minutes:
10 Kettlebell Swings
10 Single Arm Kettlebell Thrusters (5 per arm)
Immediately into,
As Many Rounds as Possible in 5 Minutes:
Pull ups
CrossFit Havoc 