Friday Workout of the Day

EMOM 9 minutes Min 1- 1 min wtd plank 25/15 

Minute 2 -10 strict toes to bar 

Minute 3 – 20 Russian twists with a KB 35/25 
3 rounds for time of: 

7 muscle ups ( sub burpee pull ups or burpee CTB for MU)

15 squats cleans 135/95