Friday 8-24

warm up
2min jump rope
Catalyst Atletics WU from the board(without the run)

spend 15 minutes working muscle ups
if you have your MU, do 1,2 or 3 EMOM. If you completed 3 EMOM last time, do 3x max reps, rest 2 min between attempts.

3×3 pause front squats. hold absolute bottom position for 5 seconds, then bounce out of the hole. add weight each set.

for time:
row 500m
30 KB swings(55/35)
run 400m

20 toes to bar