Deadlift 5-4-3-2-1-1-1 
Use the heaviest weight you can for each set.
Rest as needed between sets.

9 Bar Muscle-ups**
9 Deadlifts, pick load RPE 7-8
7 Bar Muscle-ups
7 Deadlifts, 
5 Bar Muscle-ups
5 Deadlifts, 

Time cap: 10 mins

**Chest to bar pullups/pull-ups/jumping pull-ups/ring rows

then if up to it……

“Bonus: Bike Calorie: 8 x 30 secs / 30 secs

30 secs of work followed by 30 secs of rest for 8 intervals.

“