For time:
5 strict muscle-ups
50 double-unders
4 strict muscle-ups
40 double-unders
3 strict muscle-ups
30 double-unders
2 strict muscle-ups
20 double-unders
1 strict muscle-up
10 double-unders
All muscle ups are ring
Scale to:
-kipping muscle ups if you don’t have strict
-negatives if you don’t have kipping (use box or jump up, then lower yourself through muscle up transition)
-transition pull throughs. Set up like a ring row, but go through the muscle up transition using false grip.
-leg assisted or band assisted muscle up
Check with coach for specific scaling
General example
https://www.youtube.com/watch?v=C25xFzrn38E