The muscle-up is a movement that begins from the hang, passes through portions of a pull-up and a dip, then finishes in a supported position with arms extended.
C2B
chest to bar pull ups -the standard is that the chest must come into contact with the bar at the top of the rep.
Tricep Dips
Holding onto a bench or box with two hands behind you and your legs out flat in front. Keeping the weight into the arms and having a tight core bend your arms to a full right angle or 90 degrees and press back out to full extension.
Handstand walk
Walk on your hands keeping your arms locked out.
Wall walks
Begin in a push-up position with your feet against the wall. Walk your feet up the wall while simultaneously walking your hands back towards the wall. Keep your core as tight as possible. ... Walk your hands away from the wall and your feet down the wall until you are back in the push-up position. Repeat for the desired number of repetitions.
