There isn't a person anywhere that isn't capable of doing more than he thinks he can. - Henry Ford

Good technique, sound mechanics, good site. Learn all these exercises in as much detail as possible. http://www.exrx.net/Lists/PowerExercises.html

Perform three rounds of this couplet for time.

Three muscle-ups
50 sit-ups


Notes:

1) Perform any sit-up you want.
2) If you're new to the site and don't know what a muscle-up is, you can find it in today's link.
3) If you still can't perform the muscle up. Give us twenty-five pull-ups and twenty-five dips per round.
4) Typically, you'll have the strength for a muscle-up when you can do twenty pull-ups and dips without a pause.

Tabata squat
directly followed by 4 minutes of a hand stand walk.

Repeat.

Note: If you can't walk on your hands hold a handstand for as much of the 4 minutes as possible.

Snatch 15 reps

Knee-up 15 reps

Snatch 10reps

Snatch 10 reps

Knee-up 15 reps

Snatch 5 reps

Snatch 5 reps

Snatch 5 reps

Knee-up 15 reps

REST