MONDAY
STRENGTH: Clean / WOD: AMRAP Chipper
ENDURANCE: Steady Pace Workout 

TUESDAY
STRENGTH: Front Rack Box Step-ups / WOD: Tabatas
OLYMPIC WEIGHTLIFTING: Clean + Jerk

WEDNESDAY
STRENGTH: Snatch / WOD: TEAM AMRAP
GYMNASTICS: Kipping Dips

THURSDAY
STRENGTH: Low Bar Back Squats / WOD: 9 Rounds of tough tripplet
STRENGTH CLASS: Deadlift

FRIDAY
STRENGTH: Bench Press + Skill Work / WOD: 4 RFT of Barbell Cycling + Run

SATURDAY
WOD: Long STEADY PACE AMRAP

A:
7-7-7-7 Bench Press @30X1
4 sets of 45sec. Double Under Practise (if you are good at it, try the heavy ropes)
Start a new round of both exercises every 3min.

B:
3 rounds for time of:
Run 800 meters
50 Deadlifts

Level 1: 42.5/30kg
Level 2: 60/42.5kg
Level 3: 70/50kg

A:
4-4-4-4-4 Low Bar Back Squats
5 sets of 10 Banded Pull-ups
Start a new round of both exercises every 2:30min.

B:
For time of:
4 Rounds 
10 Wallballs 20/14lbs
10 Burpees 

3 Rounds 
15 KB-Swings 24/16kg
15 Goblet Squats 

2 Rounds 
20 UB Double Unders (if possible)
20 Sit ups 

1 Round 
30/21 Cal Assault Bike 

RX+: 30/20lbs MB and 28/20kg KB
Time Cap: 20min