1) Bar MU
2) Box jumps
3) pistols
4) rest
RPE: 6–7
Choose reps to reflect the RPE

Goal & Intensity:
-Build skill and confidence in the bar muscle-up and keep movement quality high even under fatigue.
-This workout challenges explosiveness, balance, and overall body control.
-Steady pace – perform chosen reps each minute with consistent quality.
-The goal is not to burn out, but to keep movements clean across the full 20 minutes.
-Pick a rep count you can maintain every round with the same rhythm. Quality before quantity.
RPE: 6–7 – you’re working, but not pushing to complete exhaustion.
Why: This workout develops skill and control in advanced movements (bar MU, pistols) while adding explosiveness through box jumps. It fits the training week by focusing on coordination and technique rather than just intensity.