Warm up Row 2000m and walk to the park and warm up with pull ups on the ring. Focus on the correct pull that is needed for the muscle up.
Workout - 30 muscleups for time.
Modification - jump pull with transition into a ring dip.
Okay, after reviewing the video I see that I need a lot of work. In this workout I was jumping way too high to mimic a muscle up. In a true muscle up I would be catching the dip way lower than I am in the video. Well, I guess you have to start somewhere. During the workout out I felt like I was doing plenty of work. Now I know that I need a deeper dip if I ever want to get a real muscle up.
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