Lift

6 consecutive muscle-ups

6 pullups at +5lb, 10 pushups

5 pullups at +10lb, 10 pushups

4 pullups at +15lb, 10 pushups

3 pullups at +20lb, 10 pushups

2 pullups at +25lb, 10 pushups

1 pullup at +30lb

Deadlift: 10 at 95, 8 at 135, 6 at 185, 4 at 215, 2 at 235lb

Bent-over rows: 10 at 45, 10 at 75, 15 at 45lb

3x10 45degree extensions at 25lb

10 DB curls at 20lb, 8 DB curls at 25lb, 10 BB curls at 45lb