Monday

"Fear not, for I am with you;  be not dismayed, for I am your God; I will strengthen you, I will help you,  I will uphold you with my righteous right hand."
Isaiah 41:10

Strength

5 Rounds not for time:

6-8x Front Squats (increase load each set)
Max reps bodyweight rows on the rings

then

For time:
21-18-15-12-6 
Power strokes on the rower

Dumbbell push-press (heavy)