1) Muscle Up Strength Progressions
Beginner/Intermediate:
6 Rounds:
5-10 kip swings on bar (stay tight with legs together)
10 Feet elevated ring rows
Advanced
6 Rounds:
6 big kips on rings (straight legs, bring belly button to rings)
8 kipping ring dips (focusing on energy efficiency: popping up to elevate, not kicking downward)
2) 3 Rounds:
10 Strict BB Press
12/12 Hammer Curls
12 Lat Pulldowns
3) Accumulate 5 min of bar hang (Rx+ 6 min)
Every time you drop complete 20 hollow rocks and 20 hip extensions