Monday, 4-30 WOD:

Eight rounds for max reps of:

Muscle-ups, 20 seconds

Rest 10 seconds

135/95 lb. Clean and jerk, 20 seconds

Rest 10 seconds

Post total muscle-ups and total clean and jerks. 

WOD DEMO:

http://media.crossfit.com/cf-video/CrossFit_WOD120423.mov