Warm up, Shoulder mobility

Complete as much as possible in 12 minutes of:
1 weighted muscle-up
5 medicine-ball cleans
2 weighted muscle-ups
10 medicine-ball cleans
3 weighted muscle-ups
15 medicine-ball cleans
4 weighted muscle-ups
20 medicine-ball cleans
Etc., adding one muscle-up and 5 med-ball cleans each round.

Men use a 10kg. ball for both exercises.
Women use a 6kg. ball for both exercises.

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Scaling this WOD:

If you can’t do a muscle up yet, use a variation of the transition drill.
If you can do kipping muscle-ups, try to challenge yourself with strict reps. If you can do strict muscle-ups, try adding load. Use your warm-up to find a load for the medicine-ball cleans that allows you to complete 15 unbroken reps with flawless technique.

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Beginner:

Complete as much as possible in 12 minutes of:
1 muscle-up transition
5 medicine-ball cleans
2 muscle-up transitions
10 medicine-ball cleans
3 muscle-up transitions
15 medicine-ball cleans
4 muscle-up transitions
20 medicine-ball cleans
Etc., adding one muscle-up and 5 med-ball cleans each round.

During your warm-up, experiment with foot position in the transition drill. Moving your feet away from you will increase the difficulty. Use a position that is challenging but allows for smooth execution. During either your warm-up or cool-down, consider including push-ups and ring rows to begin developing the necessary strength for the muscle-up.