If muscle-ups are on your list of 2019 goals, strength-building is non-negotiable. In fact, many will argue that you should be able to do a movement strict before you start kipping — even CF head honcho Greg Glassman.

While honing your technique and working on muscle-up progressions are also important pieces of the puzzle, building a solid, sturdy foundation is a must if you want to achieve kipping ring muscle-ups and keep your shoulders healthy while you’re at it. Check out this complex from Pat Vellner.

5 sets of 3 strict muscle-ups + 6 strict ring dips

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