For most, the hardest part to progressing in a Ring Muscle Up is the transition. Here is a great video that shows a lot of different elements that can help you gain a better understanding of the transition. This video is part of a whole series covering all stages of the Ring Muscle Up and is taught by one of the most successful coaches in the CrossFit community. These are elements that can be practiced and worked on every time you are in the gym, not once a week or once a month. When you are ready to progress to the Muscle Up, like all things, the most important part towards achieving the goal is specific and disciplined practice.
5 Close Grip Overhead Squats
10 KB Overhead Press (2 second hold at top of every rep)
30 second L-Hold or L-Sit
Overhead Squats (135/85)(185/120)