Wednesday

If possible do with partner and alternate for rounds
WOD 1
5 Rounds
P1: 30 sec Ball Slam
P2: Hold Plank

WOD 2
5 Rounds
P1: 10 situps
P2: Hold hand stand position

WOD 3
10 Minutes of double under practice

WOD 4
21->3 going down by 3's of
Double unders
Box Jumps

Rest 3 Min

WOD 5
3 minutes max calorie row
Post total calories rowed

Tuesday

Deadlift
5-5-3-3-3-1

WOD
"Cindy"
20 Min AMRAP
5 pull ups
10 push ups
15 squats

Monday

Push Press
5-5-5-3-3-1

WOD
Death by Clean and Jerk (135/95)
1st minute do one Clean and Jerk, 2nd minute do two, third do three, and so forth until you are not able to complete given round in one minute.  All lifts are to start at the top of each minute.  Rest for remaining time until next round.

Friday

Take 15 minutes to find a heavy 3 rep back squat

Wod
10 to 1
Front squat (95/65)
Ring rows
Sit ups

Example: do 10 of everything then 9, then 8 and so forth

Thursday

Bench Press
5-5-3-3-1-1

WOD
5 Rounds
Row 250 m
7 Bench Press ( Body weight)
15 Toes to bar

Wednesday

Take 15 minutes to work on a weakness

Wod
5 rounds of 3 minute amraps, rest exactly 1 minute between rounds

3 hang power cleans
6 pushups
9 squats

Just like "chief" but from the hang instead of the ground

Tuesday

Strength
Shoulder Press (no dip allowed just shoulders and arms)
5-5-3-3-1-1

WOD
5 Rounds
20 Lunges
5 Ground to Overhead (155/115)
20 Sit ups