Everyone can do a Muscle Up! Kenny is demonstrating the scaled version of the muscle up. Changing the height of the rings and using as much jumping as necessary, you can scale the Muscle Up to your abilities. It allows you to practice the false grip and places you in a lower dip position that you need to "muscle" out of than just doing ring dips. And the "Awesome" comment was not just because it was Kenny, but because of the amazing kick out of the rings. Pure Athleticism!
SWOD: Thruster, max for the day
Metcon: Reps of 9 - 6 - 3, for time of:
-Thruster (165/ 115)
If you can not do muscle ups, then try either of these substitutes:
- Muscle Ups from the knees with jump assist or
-3 Chest to Bar Pull Ups + 3 Ring Dips = 1 Muscle Up