As many reps as possible in 16 mins of:
1 Deadlift, 315/225 lbs
1 Bar Muscle-up
2 Deadlifts, 315/225 lbs
2 Bar Muscle-ups
3 Deadlifts, 315/225 lbs
3 Bar Muscle-ups
…Continue adding 1 rep each round to each movement until time expires.
Intended Stimulus
✔ 10+ rounds; 14+ rounds for advanced athletes.
✔ Bar muscle-ups in sets of 3-5 reps.
✔ Deadlifts in sets of 3-5 reps.
✔ Lots of grip and lat redundancy today!
Movement Scaling Options
Bar muscle-up | Reps, jumping muscle-up, chest-to-bar pull-up, chin-over-bar pull-up, burpee chest-to-bar pull-up
Deadlift | Load, reps
Stretching & Campfire
Accumulate:
:30 banded hamstring stretch (laying on back leg straight overhead)
:30 banded stretch (pull leg across body)
:30 banded stretch (pull leg to the side away from the body)
– Perform one leg for all three then switch legs with the band.
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