Warm up: 1 Minute on Bike / 10 Leg Swings / 10 Inch Worms / 10 Banded Good Mornings / 10 Bench Push ups
1 . Superset for 6 Sets:
8, 4, 1, 8, 4, 1 Bench Press
8, 4, 1, 8, 4, 1 Deadlift
(Use Wave Loading: Whatever weight you use on the first set of 8, you will use a little more weight when you return for the second set of 8, same with the sets of 3 and the sets of 1. )
2 . For Time:
15 Power Cleans
20 Handstand Push ups
30 Calorie Bike
20 Handstand Push ups
15 Power Cleans
CrossFit Havoc 