WOD 09/04/2014

Power
1)Clean and Jerk (from blocks - just above knee) 5 x 2
Rest 90s

Skill/Strength
2) AMRAP for 20min
a)Front Lever x 10-20s
b)Tuck Planche x 10-20s
Rest 90s

3) AMRAP 15min
Muscle ups
Follow Regression list on board if not strong enough for a muscle up yet

Regression/Progression List:
Muscle Ups > Wt. Pull Ups > 2 finger assist OAC > Strict Pull Ups with Eccentric Descent (5s, 3s passive hang) > Eccentric Strict Pull Ups (5s, 3s Passive Hang) > Ring Row Muscle Ups > Eccentric Ring Rows (5s, 3s Passive)

You can use a combination of these to train - if you see the non- existence of a ring dip, that is done on purpose.