Option 1. No pull ups
-Kip on a bar (hollow to arch)
-Kipping toes to bar

Option 2. Yes pull ups
-Kipping pull up
-Kipping c2b

Option 3. Close to having muscle up or has one occasionally
-Kipping chest to rings 3 x 3
-Kipping belly to the rings 3 x 3
-Try muscle up
-5 x 2 negative muscle ups

-Option 4. Haz muscle ups
-Kipping belly to the rings 5 x 5
-Transition - aim to have muscle up to as straight arms as possible
-3 x 2 muscle ups + negative returns