Three rounds for time of:
50 Double-unders
40 Sit-ups
30 Medicine ball cleans, 20 pound ball
20 Pull-ups
10 Handstand push-ups

Check out this video of Muscle ups in slow motion. For those of you who are close to getting your first muscle up, or for those who have difficulty with them, pay attention to her Kip! Look at how much height she gets. Also take notice of the aggressive turn over, you have to get your body through!