Row 1000 m

Shoulder Press

3 at 70%
3 at 80%
MR at 90%

WOD
21-15-9 reps, for time of:
Push Press, 115/73 lbs
Pull-up

Or
21Push Press
7 Muscle ups
15 Push Press
5 Muscle Ups
9 Push Press
3 Muscle ups