After a day of rest, this:

posted a day early for your planning,

Workout for December 8th:

Meat & Veggies:
Goodmorning Special Bars 1RM
Suitcase Deads 5×5
GHD Sit-ups

Nuts and Seeds, Some Fruit:
Max Height Box Jump

Little Starch & No Sugar:
Reverse Hypers 3×12
T-Bar Rows 5×12