Warm up: 10 Inch Worms / 10 Elevated Push ups / 10 Ring Rows / 10 Sit ups
1 . For 3 Sets:
3-10 Ring Dips(Pick your number) + Add a Band(Make it easier) and do max reps ring dips
3-10 Strict Pull ups(Pick your number) + Add a Band(Make it easier) and do max reps strict pull ups
2 . For 2 Sets:
5-15 Ring Push ups
5-15 Kipping Pull ups
*Pick your number on something you can do unbroken
3 . Every Minute on the Minute for 12 Minutes:
1st Minute: Max Burpees with a Jump to a 10lb Plate
2nd Minute: Max Calories on Bike
3rd Minute: Max Ball Slams
4th Minute: Rest
CrossFit Havoc 