Jump Muscle-Up

Using a box set just underneath a higher bar, do a kip swing under the bar. Because of the box the knees will have to soften during the arch part of your kip swing. On returning to the hollow swing, press down hard on the bar, while simultaneously jumping off the box...

Bar Muscle-up (kip)

Initiating a kip swing under the bar, lift the toes (as if doing a toes to bar). Only lift the toes to eye level, at which point initiate a hip thrust towards the bar, while pressing down hard on the bar to trasition overtop. Complete the movement with a dip,...