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2 rounds - rest 2 mins between rounds
Tabata squats for 8 rounds - 20 seconds work and 10 seconds rest.
After the eighth Tabata Squat interval the athlete gets ten more seconds of rest and then has 4 minutes to complete as many muscle-ups as possible. The muscle-ups need not be consecutive, i.e., without rest. All squats must be from below parallel to full extension of the hip and leg.
Scoring: The test score is the Tabata Squat score (weakest number of squats in each of eight intervals of twenty seconds of work followed by 10 seconds of rest) multiplied by the number of muscle-ups completed within four minutes. Total time for test: 16 minutes.
Modifications: 1 strict Pull up and 1 dip with shoulders touching top of rings at the bottom of the ring dip = 1 muscle up.
Bands will be modified according to color.