Strength for the Day: L-Sit/Tuck Sit
Workout of the Day:
Level 1:

4 Rounds:
20 Overhead Walking Lunges, 10 pound Plate
15 Push-ups
10 Ring Rows

Level 2:

5 Rounds:
20 Overhead Walking Lunges, 25 pound plate
15 Push-ups
10 Ring Rows

Level 3:
5 Rounds:
20 Overhead Walking Lunges, 45 pound plate
15 Push-ups
10 Pull-ups
Level 4: 

5 Rounds:
20 Overhead Walking Lunges, 45 pound plate (female rx 25#)
15 Push-ups
10 Strict Pull-ups