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If you cannot do the muscle-ups do 120 pull-ups and 120 dips.
20 OH Sit-Ups
20 Reverse Sit-Ups
Here is the "Muscle-Up Formula" from the 6pm Class:
Pull-Up + Transition + Dip = Muscle-Up
Pull-up = False Grip + Full ROM pulling strength
Transition = Technique + Rotational Strength
Dip = Full ROM pushing strength + Ring Support
Why your elbows must stay in front of the bar during Presses.