Weighted Bar Muscle-Up

On a fixed bar, the transition works differently than it does on rings. Pull explosively and let your hips drive forward as your chest rises past the bar, tipping your body to lean over it rather than turning your wrists -- the bar doesn't rotate, so you rotate around it instead. Once your hips clear the bar, roll your wrists forward and press up to full lockout above it. The extra weight makes the pull phase the limiting factor, so commit to pulling higher and faster rather than trying to muscle through a slow transition at the top.