Warm up: 10 Inch Worms / 10 Ring Rows / 5 Burpee Bangers
1 . Superset: (Increase weight or decrease bands as you go)
3, 3, 2, 2, 1 Weighted or Strict Pull ups
3, 3, 2, 2, 1 Weighted or Strict Dips
2 . 4 Rounds For Time:
30 Kettlebell Swings
200 Meter Run
15 Box Jump Overs
10 Handstand Push ups
CrossFit Havoc 