Got muscle-up?

Warm-up:
box squat (1" above parallel, to 2x205#)

5x2 box squat (1" below parallel; 225#)
15x1 muscle-up (rings)

Some speed/skill work so I won't have debilitating DOMS tomorrow. Box squats felt really good; probably a tad heavy for real DE work, but I felt that posterior chain firing! Today's CF WOD is 30 muscle-ups for time, which inspired me to drag the rings along to work on doing just one muscle-up. I was really surprised when my first muscle-up ever went up real easy. Did 14 more with about 45 seconds rest between each rep (singles). I'll try and string some together next time, although this seems like a recipe for elbow tendinosis.

Although it felt great to be able to execute muscle-ups, I'm a bit skeptical about their usefulness (ie. their transfer to other things I care about). It felt like the difference between being unable to do one and the ability to do one is more about timing and skill than strength. I'll throw these in more frequently, and time will tell whether these are more than a cool trick.