For time:
12 Deadlifts, 315/225 lbs
9 Ring Muscle-ups
9 Deadlifts, 315/225 lbs
6 Ring Muscle-ups
6 Deadlifts, 315/225 lbs
3 Ring Muscle-ups
Goal: Sub 9 minutes

Our shorter workout for the week and this is for sure going to pack a punch! This workout is going to challenge you in both skill and loading. We have a descending rep scheme but take note that the reps are not the same for each movement. The deadlift is intended to be done at a heavy load. Some might be able to do prescribed loading unbroken whereas others might have to break into 2-4 sets per round. Further, others will have to modify the weight to something that is appropriate but that is also challenging in terms of loading. The muscle-up should be completed in no more than 2-4 sets per round. Modify this to either a low ring transition to develop technique or to a push & pull to develop strength.

Midline
For quality:
3 rounds
20 Banded Sit-ups
:45 secs Banded Dead Bug
1min Forearm Plank Hold

Post Work
1x:
2-3min Forward Fold
1min per side Pigeon Stretch