Front Squat: Work your way up to a heavy double over the course of 7 or so sets.

OR

Heavy 2 position clean

Have you seen the Reebok CrossFit Nano's that are being sported all over the place at CFD? The Oly shoes? So cool to have a hue company making stuff for what we do!

Then...

"Nate"

AMRAP in 20 minutes of

• 2 muscle up
• 4 HSPU
• 8 KB swings (32/24kg)

Bravo
Complete as many rounds in 20 minutes as you can of:
2 Elevated Seated Muscle-ups (w/ feet on a box)
4 Barrier Handstand Push-up progressions
8 2-Pood Kettlebell swings
Women 1.5 pood
If you do not rings to do seated muscle ups use a 4/1 sub of pull ups and dips

Charlie
Complete as many rounds in 15 minutes as you can of:
2 Seated Muscle-ups
4 Handstand Push-ups bridged on feet
8 1.5-Pood Kettlebell swings
Women 1.0 pood
If you do not rings to do seated muscle ups use a 3/1 sub of pull ups and dips

Delta
Complete as many rounds in 12 minutes as you can of:
2 Squat Muscle-ups
4 Push ups
8 12kg Kettlebell swings
Women 8kg

Muscle up progressions
http://media.crossfit.com/kids/MuscleUps.wmv