Tuesday- UB EMOM w/ Aerobic
30 muscle ups for time in sets of 3 or less
+
Row 250m @ 30 min TT -4, rest 30 sec x 6
rest 4 min
x 2  

I completely misread the instructions and thought it was to be 30 MU in "3 sets or less". Which I was still not able to accomplish even tho I took huge amounts of rest. 

6:59

Sets

10,6,4,3,3,2,2

Rested a full 1 minute between 10 and 6, and 6-4. Went to failure every set. 

Row, done at 2:08 pace.