For time:
1000 meter Row
7 Muscle-ups
Body weight clean and jerk, 15 reps
Notes:
Notice the variation on this theme through the week.
If you can’t do the muscle-up yet, do 50 pull-ups and 50 dips.
Record time for comparisons T-W-Th-F-Sa.
O.K., So you can’t C&J your bodyweight; use 50 or 75%.