Training the independent positions of the Muscle up for efficacy is as important as practicing the entire movement. In many cases we see athletes repetitively pursuing the movement in whole as opposed to breaking down the foundations. There is a time and a place of course for reps and practice, however an often overlooked way to develop required strength and confidence of a movement is just working and training the positions. Today were working all the positions of the muscle up! 

Max Effort 

A: 3:00 Accumulate as much time in Ring Support 

B: 3:00 Accumulate time in Bottom of Ring Dip

C: 3:00 Accumulate time in False Grip ring Pull Up Hold