Warm up: 1 Minute on Bike / 10 Inch Worms / 10 Banded Good Mornings / 10 Push ups / 10 Sit ups
1 . Superset for 5 Sets:
2 Turkish Get ups per Arm
5 Back Extensions + 5 Glute Ham Raise
2 . For Time:
2 Rounds of:
3 Rope Climbs
15 Back Squats
Immediately after completing 2 Rounds:
Run 1 Mile
CrossFit Havoc 