30 Muscle-ups for time

Post time to comments.

If you cannot do the muscle-ups do 90 pull-ups and 90 dips, doing three of each at a time.

Beastskills.com tutorial on the Muscle Up. This is a truly fantastic site for the tutorials on learning gymnastic skills. Gymnastic abilities are great not only for training you how to develop fantastic kinesthetic awareness and body control, but as noted gymnasts learn other activities faster than any other athlete.

Crossfit Kids Video on working the transition (youtube link)