Here's a more advanced exercise using Gymnastics Rings for you more fit guys doing Crossfit or Monkey Bar gym workouts. I'm showing you here how to do a real Muscle Up. Not the Fake kind I see a lot of on the internet lately where some dude just swings up to a support.
We are going to start with what us gymnasts call a false grip. The false grip will allow you to rotate your shoulders over the rings and transition from pulling your body up to pushing down on the rings to a support position. So, we are going to do a pull up, focusing on pulling your body up to your chest with your legs out in front of you. Now we are going to transition from pulling to the chest to rotating your shoulders forward over your wrists and pushing your body up to a support position. This transition is difficult and it takes lots of practice to do it right. Along with practicing your muscle ups, you want to also practice your support position on the rings. Try to turn the rings out a bit and keep your forearms off the straps. Once your support position is solid, dips will certainly be helpful to practice regularly.
if you are struggling with your muscle up, you can practice an eccentric muscle up, or a muscle down.
I'm using these rings from the human trainer, and one advantage of these rings are that you can lower the rings to practice the transition with your feet on the ground.
I hope that helps you get your muscle ups down. Stay Tuned, more Rings videos coming soon!