For front lever you need solid hollow hold and lsit work. I assume your core is weak if you aren't progressing after that long.
For muscle ups straight bar dips and transition work will help.
I've never been huge into muscle ups they're more like a trick than anything. For gymnasts they arent even counted as an excersize they're just how you get to the top of your rings.
For muscle ups straight bar dips and transition work will help.
I've never been huge into muscle ups they're more like a trick than anything. For gymnasts they arent even counted as an excersize they're just how you get to the top of your rings.