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 . As Many Rounds as Possible in 16 Minutes:
3 Mile Bike,
Then in Remainder of Time:
20 Wallballs
10 Pull ups
CrossFit Havoc 