DYNAMIC WARM-UP
1 set:
20 alternating box step-ups (10/leg)
16 single arm DB row (8/side)
8 knee push-ups

1 set:
20 box jumps (20/24)
16 single arm DB row (8/side)
8 push-ups

1 set:
10 box jumps (24/30)
16 single arm DB row (8/side)
8 deficit push-ups (using DBs)

MUSCLE-UP PROGRESSION
Ring support Supporting oneself on the rings (with or without their feet on the ground).
Ring support + ring dip Show support and then perform a ring dip (with or without their feet on the ground).
Floor muscle-up transition Use the legs and pull rings low to the chest and transition through to the bottom of the dip.
Banded muscle-up transition Connect 2 rings with a thick band. Have your athlete sit on the band and use it to help them transition into the bottom of the ring dip. Cue your athlete to perform a "fast sit-up" when thinking about the turnover.
Increase difficulty Decrease band tension.
High ring muscle-ups Have athletes that are ready, move over to the high rings. This can also be for an athlete who wants to attempt their first ring muscle-up but won't be performing them in the workout.

EARN IT
1-2 sets:
1-5 muscle-ups

RX

For total reps:
EMOM 14:
Min. 1 | :30 box jumps (24/30 in)
Min. 2 | Muscle-ups

INTERMEDIATE

For total reps:
EMOM 14:
Min. 1 | :30 box jumps (20/24 in)
Min. 2 | Low ring muscle-up transitions

BEGINNER

For total reps:
EMOM 14:
Min. 1 | :30 box step-ups (12/20 in)
Min. 2 | Banded pull-ups

On a 10:00 clock:
Build to a heavy 3-rep strict chest-to-bar pull-up
– Add load by holding a DB between the legs

3 sets:
:30 reach, roll, and lift
30 banded pull-aparts