1 muscle up
2 haspu on 25# plates w no ab mat
3 rope climbs
5 ground to overheads 170#
10 front squats 170#
20 toes to bar
30 cal row
50 lungs
100 dble unders
4 min amrap - got to 1 front squat
1 min rest
6 min amrap got to 16 toes to bar
2 min rest then complete whole series
total time less the 3 mins rest 23:26