1.) Every 2 minutes for 10 minutes 4 Back Squat @ approx 70%
2.) Smoke Ring
7 minute AMRAP
30/24 cal Assault Bike
20 Alternating Dumbbell Snatch, 85/60lb
10 Bar Muscle Ups
*3.) Muscle Up Challenge Day 20
20 Muscle Ups
*4.) 60
20 min row
20 min assault bike
20 min run
note: this is a good recovery day workout as well. just get a little bit glossy and enjoy. scale with 15 or 10 min segments or even 5’s if it gets you to do it
*5.) Cardo’s Lake
20 minutes total
Plank Hold
Every time you hit the dirt you do 10 Push-ups/20 10 4-count Mountain Climbers
Note: plank is push up position and rest as little as possible 
*6.) 3 rounds
12-9-7 
Overhead Squat 185/135lb
Bar Facing Burpees