Warm up: 200 Meter Jog / 10 Good Mornings / 10 Push ups / 10 Sit ups
1 . For 4 Sets:
6 Back Rack Lunges
Right # of Ring Muscle ups or Pull up/dips/jumping ring muscle ups
2 . For 4 Sets:
3 Anderson Squats
Right # of Bar Muscle ups or Pull ups/dips/jumping bar muscle ups
3 . Every 3 Minutes for 4 Rounds: (Work for 2 Minutes, Rest 1 Minute)
10 Thrusters @ 75/53
*Max Handstand Push ups or regular push ups in remaining time
CrossFit Havoc 