Warm up, focus on Shoulder mobility…

For time:
5 strict muscle-ups
50 double-unders
4 strict muscle-ups
40 double-unders
3 strict muscle-ups
30 double-unders
2 strict muscle-ups
20 double-unders
1 strict muscle-up
10 double-unders

– – –
Scaling this WOD:

If muscle-ups and double-unders are not yet developed, intensity is less important than facilitating practice and technical refinement. If you are proficient with muscle-ups and double-unders, attempt to finish quickly with minimal breaks.

– – –
Beginner:

For time:
10 slow muscle-up transitions with bent legs
50 single-unders
8 slow muscle-up transitions with bent legs
40 single-unders
6 slow muscle-up transitions with bent legs
30 single-unders
4 slow muscle-up transitions with bent legs
20 single-unders
2 slow muscle-up transitions with bent legs
10 single-unders

During your warm-up, practice a few sets of strict dips and pull-ups. Use a band for assistance if needed. Move slowly with control on each step of the low-ring transition.