Skill/technique work
Muscle up work – bar or ring
*skill/transition work
Workout
15 min AMRAP
800m run
20 Deadlifts – 225/155
10 Muscle ups – bar or rings
Scoring – run counts as 1 rep, so there are a total of 31 reps per round.
EDIT – originally written as ‘For Time’ with a 15 min cap, but that didn’t make sense.
**Lots of opportunities for people to work on their muscle ups today no matter where they are in there work. New to the movement? We have a lot of transition work you can do. Close? Get in some skill work with bands or boxes and see if you can make it happen today.
Deadlifts and muscle ups will most likely be in the Open, and this is a typical deadlift weight – 225/155. No scaling up. If you need to scale down, use a weight you can move efficiently with good technique to finish the reps in 4 sets – 5 reps per set.