This is an advanced drill to master the Ring Muscle Up (RMU) transition. Start at the top of a ring dip with a full lockout. Slowly lower yourself (eccentric phase) through the dip until your shoulders are close to the rings. Maintain a false grip if possible. Carefully transition through the 'catch' phase of the muscle up until you reach the top of the pull-up position. At this critical point—the deepest part of the transition—stop your descent and immediately attempt to reverse the movement by pressing your shoulders forward and up, rotating back through the transition into the dip position.