Not quite what I had in mind when I programmed muscle up progressions!
Warm up
Run 400m
10 pull ups
10 push ups
10 sit ups
10 back extensions
10 ring dips
10 double unders
Musle up progessions
WOD
4RFT of:
7 muscle ups
15 deadlifts
30 walking lunges
If you cannot do muscle ups, substitute them for pull ups and rings dips - depending on your ability you can do 2-4 pull up/dip combination for each muscle up.
Have a look at the Beast Skills website for a good tutorial on how to perform a muscle up and some tips on progression exercises:
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