Crawl Before You Walk

In my opinion one of the best ways to be good at this sport is to master the fundamentals and build from there. You need to be able to deadlift before you can clean, press before you can jerk. This, for me, would also include learning how to do the gymnastics movements strict before learning how to kip. Mastering these "unsexy" movements before learning the exotic ones will result in longevity in this sport. 
Here is Zac helping Carmen through a strict muscle up this morning.

Workout:

5 Rounds:
3 Clean and Jerks (205/145#)
5 Muscle Ups
400m Run