Check out this before and after Muscle-Up from Vancouver camp-

A tighter body will get you far (and not just with the ladies).

Flexibility
Box Shoulder Stretch 4×0:20

Handstand Work
6×0:20 30 Degree Handstand Hold (0:20 rest between sets)

Skills and Drills
12 Pull-Up Pull-Overs, broken up however you need to break them.
DEMO