1. Warm up

2. Strength training; three rounds of:
(a) Rear foot elevated split squat, 5 reps each leg
Rest, 60 s
(b) Muscle up progressions
Rest, 60 s

3. Five rounds for time:
Muscle up, 2 reps
35/22.5 kg push press, 20 reps
Row, 200 m

4. Recovery: mobility

A similar version to Part 3 of this workout was posted on the CrossFit mainsite on Fri 23 Dec 2011. Have a look at the comments, videos and scores here and here.