DYNAMIC WARM-UP
1 set:
10 sit-ups
10 push-ups
10 DB deadlift

1 set:
10 sit-ups
5-10 piked push-ups
10 DB deadlift + shrug

1 set:
10 sit-ups
:30 handstand hold
10 DB hang power clean

1 set:
10 sit-ups
5 handstand push-ups
10 DB power clean

MUSCLE-UP PROGRESSION
False grip ring row Maintain the false grip
Jumping ring dip or ring dip Full range of motion
Leg assisted Muscle-up transition Use legs to assist
Leg assisted Muscle-up transition Make sure rings touch low on the chest before the transition
Leg assisted Muscle-up transition Increase difficulty by walking the feet out little by little
False grip kip swings Maintain false grip, big kip swings

RX

AMRAP 20:
2 muscle-ups
4 handstand push-ups
8 DB power cleans (35/50 lb)

INTERMEDIATE

AMRAP 20:
2 chest-to-bar pull-ups
4 piked push-ups
8 DB power cleans (20/35 lb)

BEGINNER

AMRAP 20:
2 low-ring muscle-up transitions
4 push-ups
8 DB power cleans (10/15 lb)

3 sets:
10 ATY raises
:30 reach, roll, and lift