Saturday

On the minute every minute for 10 mins:

3 x Deadlifts (3RM)

Then:

5 x RFT

10 x Pullups
15 x KB Swings
20 x Squats
200m

Friday

"Tabata this"

8 rounds x
20 second on/10 seconds off:

SDHP
Burpees
Split lunges

Thursday

For Time:
800m
80 x Double Unders
600m
60 x KB Swings
400m
40 x Squats
200m
20 x Pullups

Then:

Max unbroken toes through rings.

Wednesday

5 RFT

10 x Snatches (30/20)
10 x Toes to Bar
200m

Tuesday

Death By Clean & Jerk

1st minute: 1 x Clean & Jerk (60/40)
2nd minute: 2 x Clean & Jerk
3rd minute: 3 x Clean & Jerk
Continue until you are unable to sustain the required amount of reps/ minute.

Then:

For time:

100 x Double Unders
75 x Situps
50 x KB Touch HR Push ups.