Warm up: 10 Inch Worms / 10 Ring Rows / 5 Burpee Bangers
1 . Superset: (Increase weight or decrease bands as you go)
5, 5, 3, 3, 2 Weighted or Strict Pull ups
5, 5, 3, 3, 2 Weighted or Strict Dips
2 . For Time:
5 Rope Climbs
10 Handstand Push ups
15 Overhead Squats @ 75 / 53
600 Meter Run
15 Overhead Squats @ 75 / 53
10 Handstand Push ups
5 Rope Climbs
CrossFit Havoc 