WOD: DL + M.U./C2B

GUYS RX'D
(must be able to complete 1 muscle up)
In 10 minutes:
Find your 1 rep max deadlift.
In the remaining time,
Find your max unbroken-reps set of Muscle Ups.

10lbs per muscle-up rep will be added to your DL weight for a total score.
For example: A 400lb deadlift, plus a max set of 5 muscle ups (5x10) yields a total score of 450.

*Movements must be performed in the order as written.
*No straps will be allowed for the deadlift.
*Conventional Deadlift only, no Sumo.
*Use as many attempts, and as much of the 10 minute clock as needed for the DL.
*The set of muscle-ups must be a continuous-unbroken set, without your feet touching the floor.
*Hang as long as you'd like, once your feet touch the ground, your set is done.*If you do multiple sets, the highest rep set will count.
*You cannot do a muscle up from an inverted position.
*You must start from a hang (but your arms may be bent).
*Full lock-out of the arms must be achieved at the top of the press out.
*The clock will terminate a "still going" set of muscle ups.
(So unlike basketball, where as long as the ball is in the air the point counts, or football where as long as you're not down you can keep running, the clock will STOP your set. Your # will be however many reps were completed before the clock stopped.)


WOMENS RX'D and MENS SCALED
(must be able to complete 1 Chest to Bar pull up)

In 10 minutes:
Find your 1 rep max deadlift.
In the remaining time,
Find your max unbroken-reps set of Chest to Bar pull ups.

10lbs per C2B pull up rep will be added to your DL weight for a total score.
For example: A 250lb deadlift, plus a max set of 5 C2B pull ups (5x10) yields a total score of 300.
*Movements must be performed in the order as written.
*Use as many attempts, and as much of the 10 minute clock as needed for the DL.
*Arms must be fully extended at the bottom of each Pull up rep.
*Hang as long as you'd like, once your feet touch the ground, your set is done.
*You may Kip, Butterfly, or strict.
*Chest must clearly make contact (close doesnt count) with the bar somewhere below the Collar Bone.
*The clock will terminate a "still going" set of Pull ups.
(So unlike basketball, where as long as the ball is in the air the point counts, or football where as long as you're not down you can keep running, the clock will STOP your set. Your # will be however many reps were completed before the clock stopped.)


WOMENS SCALED and MENS Scaled Level 2.
(must be able to complete 1 un-assisted pull up)

In 10 minutes:
Find your 1 rep max deadlift.
In the remaining time,
Find your max unbroken-reps set of pull ups.

*You're chin must be clearly above the horizontal plane of the bar.
*All other "non movement specific" rules above apply.


WOMENS SCALED L2
(must be able to complete 1 assisted pull up with a 1" band hanging from the center of the bar)

In 10 minutes:
Find your 1 rep max deadlift.
In the remaining time,
Find your max unbroken-reps set of assited pull ups.

*You're chin must be clearly above the horizontal plane of the bar.
*All other "non movement specific" rules above apply.