Sunday - Thrusters to start the week. Todays conditioning is an old CrossFit Open workout. Skipping and toes-to-bar.
Monday - Long skills session building strength overhead and re-enforcing good positions in the pull. All the snatches and pull ups in todays WOD.
Tuesday - DB strength piece. Barbell work in the conditioning. Not all out but a good chance to focus on consistency.
Wednesday - Deadlifts with a higher rep scheme. Fight Gone Bad style conditioning, simple movements so no excuse to stop moving.
Thursday - Saved the best for the end of the week. Loads of DB work, a little bit of running. Have fun.