EMOM 6-10 (0:20 work / 0:40 rest)

Max bar muscle-ups
Intent. Work on your bar muscle-up speed and capacity. Aim for a fast set each minute, then you have 40-seconds to recover. Get ready to jump up before the minute ends so you can use the full 20-seconds for the bar muscle-ups. Use the rests wisely to chalk etc.

Number of minutes. Only go for as many minutes as you can keep hitting quality reps (this should be about speed, not survival). IF needed, you can also work less than 20-seconds to get just a few fast reps in each minute.