Ring Muscle-Up

Rings move, so the pull has to happen before you flip your grip. Start the pull like a strict pull-up, but drive your chest toward the rings and let your elbows flare slightly as you rise, rolling your wrists over the rings once your chin clears them. That transition is the whole exercise -- pull too straight up and you'll hit a wall at chin height with nowhere to go. Keep the rings tucked close to your body through the turn instead of swinging them wide. Once your wrists roll over, press through to full lockout above the rings, arms straight, rings steady at your sides. Lower back through the same path in reverse, resisting the drop rather than free-falling into the bottom.