Warmup:  5 min Jump Rope

Strength:  Back Squat 3x5

WOD:   4 Rounds for Time of:

                20 Wall Ball @ 20/16 lbs
                200m Run

Tabata:  Double Unders

Thursday:  Rest Day

Wednesday:

Warmup:  5 min Jump Rope

Strength:  Snatch Balance 5x3

WOD:     AMRAP in 10min of:

                          5 Hang Power Clean @ 95/65 lbs
                          5 Push Press @ 95/65 lbs
                          5 Back Squat @ 95/65 lbs

Tabata:  Wall Ball @ 20/16 lbs

Tuesday:

Warmup:  5 min Jump Rope

Strength:  5x5 Deadlift

WOD:   21-15-9 Reps for Time of:

                 Box Jump 24/20"
                 Burpees

Tabata:  Hang Power Clean @ 95/65 lbs

Warmup:  Jump Rope 5 min

Strength:  Hang Power Clean 5x2

WOD:  5 Rounds for Time of:

                   50 Double Unders
                   10 Deadlift @ 225/155 lbs

Tabata:  Pushups

Is Your Nutrition in Line?

Rest Day

Take a look at these three sites and let them (not me) convince you to tighten up your diet if you haven't done so already:

http://www.marksdailyapple.com/

http://www.whole9life.com/

http://robbwolf.com/

Warmup:  5 min Jump Rope

Strength:  3 Min Challenge of Push Press @ 135/95 lbs

WOD:   10 Minute AMRAP of:

                     200m Run
                       10 Ring Dips
                       10 Front Squats @ 95/65 lbs

Tabata:  Sumo Deadlift High Pulls @ 75/55 lbs

Warmup:  5 min Jump Rope

Strength:  Overhead Squat Max Reps of 95/65 lbs in 3 Minutes

WOD:   4 Rounds for Time of:

                    10 Pullups
                      5 Power Clean @ 135/95 lbs
                      5 Handstand Pushups

Tabata:  Air Squats