Take 15-20 minutes to establish a 1RM shoulder press from the racks. No bending the knees at any point!
Then warm up your deadlift to a heavy weight (~80%) and prepare for bar muscle-ups or some modification for an upper body pull (chest-to-bar pull-up, pull-up, ring row) You will have 90 seconds to do 5 heavy deadlifts, then as many bar muscle-ups as possible in the remaining time. After that you will have 1 minute to rest. Repeat for a total of 5 rounds. Your score is the total number of bar muscle-ups you completed.


1RM Shoulder Press


5 rounds, 90 seconds work, 1 min rest:
5 deadlifts, 315/215#
ME bar muscle-ups

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