Tuesday – November 5

For Time:

70/56 Cal Row


15 Pull Ups

10 Deadlifts (185/125)


12 Chest to Bar Pull Ups

10 Burpees


9 Bar Muscle Ups

10 Deadlifts


6 Ring Muscle Ups

10 Burpees


Rest 3 Minutes, then

Repeat the workout in reverse order (from the bottom)

*27 Minute Cap

*All muscle ups can be scaled to pull ups / chest to bar pull ups. Same reps, no push ups.

*Some will do this workout in reverse order.


This workout may not be finished in the 27 minutes and that is OK. Our goal is to work on the gymnastics under duress without having to do too much volume. Try to see what you can do when you are breathing heavy and the grip is fatiguing, as we will likely be tested there on Friday!