3 Rounds For Time:
1 Deadlift @ RPE 8 **
4 Muscle ups **
12 Assault Bike Calorie sprint
8 minute cap!
** DEADLIFTS: Athletes are encouraged to choose a weight that follows the RPE model, but will not compromise form. Athletes will also consult with their coach on what gymnastics variation will be best for them for today's metcon.
** MUSCLE UPS: Athletes may choose between bar of ring muscle ups, however they must first confirm with their coach.
** MUSCLE UP ALTERNATIVE: Athletes will perform 9 strict pull ups instead of 4 MU. They should use a band if they cannot complete 27 strict pull ups!