Workout of the Day
Strength of the Day Front Squat
Level 1:

20 Ring Rows
20 Dips
50 Push Press
600m Row 

Level 2:

25 Ring Rows
25 Dips
60 Push Press, 42 pounds
800m Row 

Level 3: 

6 Muscle-ups
80 Push-press, 65 pounds
1000m Row

*If no Muscle-ups, perform 3x Pull-ups and Dips.

Level 4:

10 Muscle-ups
100 Push Press, 75 pounds (female rx 55#)
1000m Row