Deadlift 5-4-3-2-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
9 Bar Muscle-ups**
9 Deadlifts, pick load RPE 7-8
7 Bar Muscle-ups
7 Deadlifts,
5 Bar Muscle-ups
5 Deadlifts,
Time cap: 10 mins
**Chest to bar pullups/pull-ups/jumping pull-ups/ring rows
then if up to it……
“Bonus: Bike Calorie: 8 x 30 secs / 30 secs
30 secs of work followed by 30 secs of rest for 8 intervals.
“