Weighted Chin Ups 5x3, OR Regular Chin ups 5x3, OR the hardest chin ups progression for you 5x3
Ring Dips, bar dips, or bench dips in between sets.
Shoulder to overhead 185 or your current 5rm shoulder press x 20
Burpees x 40
For the SWOD, work the chin ups heavy for you. If that means weighted, do 'em weighted. If it means negative reps, do 'em. Do the hardest variation you can do for 5 sets of 3 reps. Don't forget to work those dips in between sets. Consider this muscle up progression work and hit it hard!
For the metcon, this was posted on CrossFit.com on 5.10.10. Set up your weights and storm through for time. Shoulder to overhead means the bar has to start on the shoulders and end up locked out, but how you get there is up to you. You can press it, push press it, split jerk it, push jerk it: it's up to you. Make sure your burpees are true burpees: squat, kick out your feet to push ups position, push up, bring your feet back to squat position, jump up as high as possible. No sprawling burpees!
Post your weights and times to the comments section! bc