Warmup:  5 min Jump Rope

Strength:  Front Squat 5x3

WOD:       50 Burpee Pullups (Bar should be high enough that you have to jump)

Tabata:  Knees to Elbow

Saturday:  Rest Day

Sunday:

Warmup:  5 min Jump Rope

Strength:   Back Squat 5x3

WOD:     7 min AMRAP of:

                10 Wall Ball @ 20/14 lbs
                 5 Sumo Deadlift @ 185 / 135 lbs
                 3 Ring Dip

Tabata:  Box Jumps @ 24/20 "

Warmup:  5 min Jump Rope

Strength:   Power Clean 5x2

WOD:      3 Rounds for Time of:

                   15 Thruster @ 95/65 lbs
                   20 Burpees
                   200m Run

Tabata:     Wall Ball @ 20/14 lbs

Warmup:  5 min Jump Rope

Strength:  Sumo Deadlift 5-5-3-3-1-1-1

WOD:    8 min AMRAP of:

                   7 Box Jump @ 24/20"
                   7 Pullups
                   7 Kettlebell Swing @ 24/16 kg

Tabata:   Knees to Elbows

Warmup:  5 min Jump Rope

Strength:  Push Press 5x3

WOD:     4 Rounds for Time of:

                     200m Run
                     10 Deadlift @ 255/205 lbs

Tabata:    Air Squat

Rest Day

Warmup:  5 min Jump Rope

Strength:  Press 5x3

WOD:     4 Rounds for Time of:

               8 Sumo Deadlift High Pull @ 115/85 lbs
             16 Kettlebell Swing @ 24/16 kg
             24 Pushup

Tabata:  Double Unders