Saturday 260221

Today's workout contains high-skill movements aimed at Open prep, with an emphasis on movement efficiency and rest management. Push for unbroken bar muscle-ups early in the workout — if necessary, one to two breaks in the larger sets to manage muscle fatigue and avoid failure. Keep the double-unders to 1:30 or less for the first round. Advanced athletes could be closer to finishing this set in less than a minute.

For time: 2 bar muscle-ups (or leg-assisted bar muscle-ups) 50 double-unders 3 bar muscle-ups (or leg-assisted bar muscle-ups) 40 double-unders 4 bar muscle-ups (or leg-assisted bar muscle-ups) 30 double-unders 5 bar muscle-ups (or leg-assisted bar muscle-ups) 20 double-unders 6 bar muscle-ups (or leg-assisted bar muscle-ups) 10 double-unders

For time: 2 pull-ups (strict, kipping, or chest-to-bar) 40 single-unders 3 pull-ups (strict, kipping, or chest-to-bar) 30 single-unders 4 pull-ups (strict, kipping, or chest-to-bar) 20 single-unders 5 pull-ups (strict, kipping, or chest-to-bar) 10 single-unders 6 pull-ups (strict, kipping, or chest-to-bar) 10 single-unders