Muscle Up Progression
Hang rings on the rig. You should be able to sit on your knees with your arms extended straight overhead (scale: butt on your ankles). Using false grip, pull yourself up and work the transition into a dip. Your weight is on your toes, so you control how much work you do with your arms. Move the rings up higher until you are able to transition to a strict muscle up. (This will not happen overnight, but this is what you should be working to build towards your first MU!)
5 Muscle Ups (use your scale from the skill work)
10 Power cleans (135/95)
Stagger the start time if we don’t have enough rings for everybody.