1) 3 rounds for time:
10 hand stand push ups
5 muscle ups
30 double unders
rest 2 min

Muscle ups should be done with rings turned out at start of each rep (2011 Open & Regional Standards)

2) Six sets of:
Power Snatch from Mid-Thigh x 5-6 reps

3) Front Squat:
6 sets x 2 – 3 reps
rest 2 min

4) 3 rounds not for time:
20 x GHD SitUps
20 x ring dips
rest as needed