Athletes, many of you are looking to get these movements. Some of you might have a few of these movements down and some might have them all, but there is always something to work on and improve. If you feel like this is a waste of your time, your mind set needs some work. If you can do all these movements RX then lets add a vest and see how things go.
Strict Pull-Ups (If you can do them: Weighted Strict Pull-Ups)
Kipping Pull-Ups (Butterfly Pull-Ups)
Bar and Ring Muscle-Ups (Strict Muscle-Ups)