Warmup:  5 min Jump Rope

Strength:  Hang Power Snatch 5x2

WOD:     4 Rounds for time of:

                    10 Deadlift @ 225/155 lbs
                    200m Run

Tabata:  Ring Dip

Rest Day

Thursday:

Warmup:  5 min Jump Rope

Strength:  Full (Squat) Clean 4x3

WOD:   5 Rounds for Time of:

                200m Run
                  10 Sumo Deadlift High Pulls @ 95/65 lbs
                  20 Pushups

Tabata:  Box Jump @ 20"

Warmup:  5 min Jump Rope

Strength:  Press 5x3

WOD:     4 Rounds for Time of:

                     3 Thrusters @ 135/105 lbs
                     5 Power Clean @ 135/105 lbs
                     7 Deadlift @ 135/105 lbs

Tabata:   Power Snatch @ 75/55 lbs

Warmup:  5 min Jump Rope

Strength:  5x2 Back Squat

WOD:        10 min AMRAP of:

                        20 Double Unders
                        10 Hang Power Cleans @ 95/65 lbs
                          5 Handstand Pushups

Tabata:  Pullups

Why you should Change Your Diet

Rest Day

http://www.fitbomb.com/p/why-i-eat-paleo.html

Link worth reading. It's long, but says everything I would want to say only better.

Warmup:  5 min Jump Rope

Strength:  Power Clean 5x2

WOD:    3 Rounds for Time of:

                  5 Front Squat @ 95/65 lbs
                  5 Push Press @ 95/65 lbs
                  5 Thruster @ 95/65 lbs

Tabata:   Kettlebell Swing @ 24/16 kg