I had 3 big thoughts on muscle ups after last night’s clinic:
1.  The Pull. The pull on a muscle up is not the same as a pull on a pull up: it is much deeper.  Be patient with your pull.  Don’t start your transition too early. (Emm and Jen!)
2.  The Dip.  Everyone practices the pull up portion of the muscle up. The dip is just as important.  Practice DEEP dips.  This will re-enforce the “catch” position.
3.  The False Grip.  The false grip is tough.  Practice it and develop it.  Try light farmer’s walk with a false grip.  Try pull ups with a false grip.  Be creative, buy information pills but build your strength with the false grip.  It will not develop by itself, page and the carry over to other tasks will be great.
 
I learned about a nice, more about easy heat pack at my Bowen Therapist.  Take an old sock, and fill it with a cup of rice.  Put the sock in the microwave for 1 minute.  You can apply your hot sock to sore or tender areas.  A sore neck would be perfect place for a hot sock.

Workout of the Day
 
AMRAP 15
5 Wall Climbs (3 for women)
10 Pull ups
15 Box Jumps 24/20