Monday:  

Warmup:  5 min Jump Rope

Strength:   Push Press 5-3-3-1-1

WOD:      10 minute AMRAP of:

                  20 Double Unders

                    5 Thrusters @ 95/65 lbs

Tabata:  Pushups

Sunday:  Rest Day

Saturday: 

Warmup:  5 min Jump Rope

Strength:  Deadlift 5-3-3-1-1

WOD:    5 Rounds for Time of: 

              10 Box Jump @ 24/20"

              10 Pullups

              10 Push Press @ 115/85 lbs

Tabata:  Air Squat

str: power clean 5x2 WOD: 4 rds - 25 Burpees, 50 DUs Tabata: Ring PUs

Warmup:  5 min Jump Rope

Strength:  Power Clean 5x2

WOD:   4 Rounds for time of:

                       25 Burpees
                       50 Double Unders

Tabata:  Ring Pushups

Warmup:  5 min Jump Rope

Strength:  Split Jerk 5x2

WOD:       21-15-9 Reps of

                         Full Squat Clean @ 95/65 lbs
                         Handstand Pushups

Tabata:  Pullups

Wednesday: Rest Day

Warmup:  5 min Jump Rope

Strength:  Overhead Squat  5x3

WOD:     4 Rounds for Time of:

               10 Power Snatch @ 95/65 lbs
               10 Hang Power Clean @ 95/65 lbs

Tabata:  Kettle Bell Swing @ 24/16 kg

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 "