Workout of the Day
Strength of the Day 3 Push Press w/5 sec. Overhead Hold
Level 1:

4 Rounds:

100m Run
10 Ring Rows 
5 Power Snatch
Rest 1 min. 

Level 2:

5 Rounds:

100m Run
15 Ring Rows
5 Power Snatch, 65/42 pounds
Rest 1 min.

Level 3:

5 Rounds:

100m Run
10 Pull-ups
5 Power Snatch, 95/65 pounds
Rest 1 min.

Level 4:

5 Rounds:

100m Run
5 Bar Muscle-ups (10 CTB Pull-ups)
5 Power Snatch, 115/75 pounds
Rest 1 min.