Wednesday class times: 5:30a, noon, 4:30p, 5:30p, 6:30p
I've posted a few different tutorial videos below. Sometimes with complex movements, different coaches explain it different ways, and one person may say something slightly different that resonates with you. Not expecting to get to a muscle up in one day, but try and get a little further along the progression... even if it is just getting some ring dips.
A) ring work. muscle up progressions
B) Work to a 3RM front squat
C) 3 x 800m Run
2 Min Rest btw sets