WOD = 13 min AMRAP
-5 bar muscle-ups
-10 deadlifts ( no more than 195/125)
-20/15 calorie bike
Bar muscle up scaling:
Use Ring or bar muscle ups according to ability.
If not doing pull overs or muscle up negatives, combine pull ups and dips as follows:
If you have pull ups: MU negative > pull overs > hip to bar pull ups > L- pull up negative
If you don’t have pull ups: Hold your chin as high over the bar as possible (2s = 1 rep). > Controlled pull up negative > ring rows (3 ring rows = 1 rep)
Scale ring dips using feet on a box with legs straight in front of you. Emphasize fully supporting yourself in top position and turning palms forward at the top
> use a dip negative with assistance of feet > deficit pushups on rings or box.
Further dip Scaling concepts here
scaled full range of motion on rings https://youtu.be/NjujVHxnstc?t=52