Strength:
Split Jerk: 1RM (re-test)
WOD:
tabata of…
wall balls / ring rows
jumping pull-ups / bicycles (opposite elbow to knee)
push presses (75/45) / MB cleans (20/14)
ring support / box jumps (20/18)
Each tabata couplet is going to be 4 minutes with a 1 minute rest before the next couplet, and going to alternate movements (ie. wall balls, ring rows, wall balls, ring rows, wall balls, ring rows, wall balls and ring rows).
Helpful Links:
A great read, from a very well-known strength coach, about why long endurance workouts should be decreased, and strength training increased: http://startingstrength.com/article/why-you-should-not-be-running
