Warm-Up
3 Rounds
25 Jumping Jacks
5 Band Pull-Aparts
5 Band Dislocates
5 Overhead Band Pull-Aparts
10 Hip Bridges
10 Supine Scorpions

Skill Work
Muscle Up Progression

#1 – Setting the False Grip
– hand position
– turnout

#2 – Developing the Swing
2 Rounds of 5-10 reps FG Swings on the Rings
OR
FG Ring Rows
– movement and reps determined by ability to keep fluid kip and FG
– increase ROM as long as FG stays in

#3 – Swing to the Rings
3 Rounds of 3-5 reps of Kip to Hip
OR
RR to dip out
– practice a few reps kipping high and pulling rings to hips

#4 – The Transition
Negatives
2 x Max reps (either off the floor, or with feet supported into the RR position)
– start at top of dip out position
– keep rings in tight to body as elbows come forward squeezing rings tight into chest
– transition back, continue repeating as long as you can keeping rings from prying away from torso

Finisher
3 x max reps Cradle of Pain