AMRAP 10 mins: 60 Bar-Facing Burpees, 30 Overhead Squats (120/90 lb), 10 Ring Muscle-Ups.
Primary movement: Burpees/OHS/MU
Open 11.4 introduced the chipper-AMRAP: a 60-burpee wall, 30 overhead squats at a demanding 120/90, and 10 ring muscle-ups - completing the full round (100 reps) in 10 minutes was itself the achievement, with elites starting a second lap. It was the first Open workout where muscle-ups gated thousands of athletes, creating the now-classic drama of competitors attempting their first-ever muscle-up on camera with the clock running.
| Level (Reps) | Men | Women |
|---|---|---|
| beginner | 70 (mid OHS) | 65 |
| intermediate | 90 (at rings) | 88 |
| advanced | 100 (full round) | 100 |
| elite | 120+ | 115+ |
Total reps in 10 minutes (full round = 100).
The burpees are a 4-5 minute tax: pay it at a metronomic 13-15/min, never sprinting. Overhead squats in 2-3 sets with a confident snatch or jerk to start - at 120/90 a lost lockout means a costly re-setup. Arrive at the rings with 2+ minutes and a plan: singles with short rest beats gambled doubles. If muscle-ups are new, this workout is your annual progress report on them.
Scaled: 40 burpees, 20 OHS (65/45 lb), 10 chest-to-bar pull-ups + 10 ring dips. Beginner: 30 burpees, 15 front squats, 10 pull-ups.
Log every result, see your progress over time, and know exactly where you stand.