Thursday June 6th

WOD
Warmup
200 Jump rope (or 2 min)
50 sit ups
40 back ext.
50 bent over twists (with a stick)
50 side to side bends (with a stick)
5 Pull ups
10 Push ups 
15 Squats
1/1 Turkish getup

Strength

5/3/1/ Week 4

Deadlift

If you're not on a 5/3/1 schedule, but you want to focus on strength, you can work on deadlift. Work up to a 1 rep max (1rm) and record it. Sart with a few reps at light weights for form practice and warmup. Then increase the weight until you hit your max.

After the warmup it should go something like this: 3-3-2-2-1-1-1 Somewhere in the singles is where you should hit that 1rm.

Endurance

Thursday or Friday 

100m karaoke (50m each side)
1 min intervals with 45 sec rest. Go until your pace falls off or your form falls apart. (minimum of 4, shoot for 8)

These kinds of intervals are great to do back and forth over a course so that you can pay attention to how far you are going and you will notice when your pace falls off when you can't cover the same distance anymore. 

Last thought
Make sure you're getting rest days when you need them. These workouts that I'm posting are suggestions. Choose the pieces that work for you and your goals. Let me know if you need help. I can help you figure out how best to follow and what pieces to do when.