If you can't do muscle-ups, work on basics and parts of the movement. For example false grip work:
http://gymnasticswod.com/content/false-grip-progressions-pt1
http://gymnasticswod.com/content/false-grip-progressions-pt2
http://gymnasticswod.com/content/false-grip-progressions-pt3

and/or transition progressions:
http://gymnasticswod.com/content/muscle-transition-progression-pt1
http://gymnasticswod.com/content/muscle-transition-progression-pt2
http://gymnasticswod.com/content/muscle-transition-progression-pt3

Or ring pull-ups.

If you can do muscle-ups, do strict or kipping muscle-ups using the 5x10 reps table:

• 3 x 2
• 5 x 2
• 3 x 4
• 4 x 4
• 4 x 6
• 5 x 6
• 4 x 8
• 4 x 10
• 5 x 10

EMOM 30min
1 cluster @50/35 (squat+clean+thruster)
add 1 rep more every round

Outdoor activities with sled&plates

5 sets:
500m at moderate pace
500m at jog pace
200m at fast pace
Rest 2 mins.
Focus on the 200m intervals and maintaining a fast pace throughout.

A.M.R.A.P. 08'
▼ HSPU 03-06-09-12-15-18-.....
▲ Clean 03-03-03-06-06-06-.....

WOD :

2 SETS OF INTERVALLS :

AMRAP 5

10m OH lunges w. plate ( RX: 20/15 ; SC1 :15/10 ;SC2: 10/5 )
8x BF Burpee
10m OH lunges w. plate
8x C2B / Pull up / horizontal pull up or ring row

REST 3 MIN

AMRAP 4

3-6-9-12-15-18-21

Power C&J (RX: 60/40 ; SC1 : 45/25 ; SC2: 30/15 )
TTB / Leg raise / Knee raise

REST 3 MIN

AMRAP 3

15 Cal row
15x WBS ( RX: 9/6 ; SC1 : 6/3 ; SC2 : 6/3 )

(voi myös mennä hiihtämään)

Basic Endurance 90 min

row 50 cal
5 bar mu
20 box jumps 30/24"
20 pistols alt.
11 ttb
*every 6 minute :30 hs walk

REST

WORKOUT:

17.5
10 rounds for time of:
9 thrusters, 65 lb.
35 single-unders