Muscle Up Progressions and Strength work.

3 minutes- bike, row or jump rope
then,
3 rounds of:

• 10 shoulder dislocates 5 each hand grip
• 20 second hollow rocks
• 5 wrist circles each direction
• 5 supinated bar rows- keep hollow

Mobility Work

3 sets of:

• 20 second Handcuff stretch
• 30 sec arm bar stretches each side
• 10 sec bottom of dip holds with toes on the ground elbows up

Technical elements

2 sets of:

• 15-20 sec ring holds thumbs out
• 3-5 strict toes to bar can be assisted work the negative (scaled can do 10 'V' snaps)
• 2-3 strict pull ups (scaled 2-3 negative pull ups)
• 2-3 bar or rings dips

Low ring work

Transitions

• Laying flat
• pull to press out
• Rings at armpit height-6 pull through to low dip

Strict Muscle up on Ring Thing

• 3 sets of 3-5 reps