Workout 9.17.13:
Strength:
Strict Press 3-3-3-3-3
WOD: from CFOW
Complete 10 rounds for time of:
3 floor to overhead “Grace” reps (no snatch) (135/95)
3 muscle-ups
10 minutes is an ideal time for this workout.  You can power clean or clean. The overhead portion can be any pressing movement. IF YOU CANNOT DO A MUSCLE-UP, sub six pull-ups for the three muscle-ups. Scaling of the pull-ups from hardest to easiest is chest to bar, kipping or butterfly, band assisted, jumping pull-ups.