Strict Muscle Ups
An interesting change to the CrossFit Level 1 Trainer seminar between 5 years ago and this year was that the muscle up was now taught as strict (2012 taught kipping). It makes sense if you think about it – strict, though arguably more difficult, requires more controlled strength, and reinforces the full movement. No chance of popping up from a kip to the top of a dip. You have to pull through the full range of motion.
If you’re not there yet, start practicing FULL depth ring dips (think: to the armpit) and FULL height ring pullups. Once you have those down, work on the transition and you’ll get there.
Here are a few online resources to help with understanding. The rest is practice, practice, practice!
Progression: false grip, rest of progression