Watch these three videos from gymnasticswod.com for some ideas on how to strengthen your false grip for your muscle ups.
SWOD: Accumulate 20 pull ups on rings with a false grip. If possible do chest to rings pull ups. If that is doable, do chest to rings weighted pull ups. This is also a good time for those that are close to muscle ups to work on them, or those with a muscle up to try and string several together. It may be wise to bring some athletic tape for your wrists. Just sayin'...
- Tabata Banded Sprints
- Tabata Sumo Deadlift High Pulls (95/65)
Rest approximately 5:00 between metcons (rest will consist of holding the band for another athlete). Post tabata scores to the comments section! bc