Tuesday December 9th

Strength
Strict Press: 5×3 (build to a 3RM)
10:00 time cap
1000 m row
30 Overhead squats (115/85#)
Then AMRAP:
Muscle ups 
Score = total muscle ups/Ring Dips or Push Ups divided by 2 
Rest 5 min then:
AMRAP in 7 min:
10 Alternating Front rack lunges (115/85#)
6 Shuttle runs