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12-9-6 reps for time of:
Deadlifts
Bar muscle-ups
♀ 205 lb ♂ 315 lb
Scaling:
This couplet is meant to be heavy and high skill. Reduce the load and modify the muscle-up to keep this one under 10 minutes. Elite athletes will be closer to 5 minutes or less.
Intermediate Option:
12-9-6 reps of:
Deadlifts
9-6-3 reps of:
Bar muscle-ups
♀ 185 lb ♂ 265 lb
Beginner Option:
12-9-6 reps for time of:
Deadlifts
Assisted strict pull-ups
♀ 95 lb ♂ 135 lb
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