Progressions:

• False grip hang (use 5x15 s table)
• False grip pull-up (use 5x10 table)
• Transition drill while keeping feet on the ground (use 5x10 table)
• Negative muscle-ups (use 5x10 table)
• Assisted muscle-ups (partner helps by keeping the hands under the feet, use 5x10 table)
• Muscle-up (no kipping, use 5x10 table)

5x15s table:

• 3 x 3 s
• 5 x 3 s
• 3 x 6 s
• 4 x 6 s
• 4 x 10 s
• 5 x 10 s
• 4 x 12 s
• 4 x 15 s
• 5 x 15 s

5x10 table:

• 3 x 2
• 5 x 2
• 3 x 4
• 4 x 4
• 4 x 6
• 5 x 6
• 4 x 8
• 4 x 10
• 5 x 10