I’ve had much success in training the strict muscle-up over the years. In addition to the pointers discussed in this article, I’ve found that the following greatly helps:
(i) To develop a solid false grip, athletes should scale-up any WODS with pull-ups to false-grip strict ring pull-ups.
(ii) While developing the false-grip, also work on development of a very strict negative muscle-up; by beginning at the top locked out position and dropping into the bottom of the dip, dropping elbows below the rings, and ending up in a false grip. Over time the athlete will develop the ability to reverse course and rotate the elbows back over the rings for a strict muscle-up.

Good read, love these posts