For time:
1/2 Body weight Clean and Jerk, 21-18-15-12 reps

"The most prepared are the most dedicated."
- Raymond Berry

Quackwatch provides an entertaining and informative overview of common frauds.
Test your naiveté and gullibility!; How many quackeries do you support?
http://www.quackwatch.com/

1.5 pood Kettlebell swing, 30 reps
Rest 3 minutes
As fast and hard as you can:
24 inch Box jump, 20 reps
20 Pull ups
24 inch Box jump, 15 reps
15 Pull ups
24 inch Box jump, 10 reps
10 Pull ups
24 inch Box jump, 5" box
5 Pull ups
Rest 3 minutes
1.5 pood Kettlebell swing, 30 reps

"If you've got to remind yourself to concentrate during competition,
you've got no chance to concentrate."
- Bobby Nichols

Glute Ham developer Medicine Ball Throw Sit up, 30 reps
Rest
Barbell Turkish Get-up, alternating arms, 20 reps
Rest
Glute Ham developer Medicine Ball Throw Sit up,, 30 reps

Note:
1."Barbell Turkish Get up" Start standing, barbell pressed overhead,
lower to supine, return to standing: 1 rep
2. Move continuously and safely keeping high heart rate

"The greatest efforts in sports come when the mind is as still as a glass lake."
- Timothy Gallwey

Glute-Ham Raise 15 reps
Rest
Perform three rounds of this circuit, keep your heart rate high and form strict:
One Arm Barbell Deadlift, right arm, 12 reps
One-Arm Barbell Press, right arm, 12 reps
One Arm Barbell Press, left arm, 12 reps
One Arm Barbell Deadlift, left arm, 12 reps
Rest
Glute-Ham Raise 15 reps

"You must sacrifice, train, do everything possible to put yourself
in a position to win. But if you consider second or third a failure,
I feel sorry for you."
- Joe Falcon

Wall ball, 1 minute
Rest
Perform three to five rounds of this circuit for time:
Rope Climb, three "climbs"
Powerclean, 10 reps
Rest
Wall ball, 1 minute

"Prescribing thirty minute bouts of monostructural cardio
(bike, run, swim, row, elliptical walker, etc.) in the hopes of
maximizing fitness for a fight of five rounds of five minutes
each is the epitome of incompetence. Anyone looking for
elucidation or debate on this issue ought to email me at
greg@crossfit.com."
- Greg Glassman

And on that subject, it's a good time to review Dr. Seiler's article on
"The time course of training adaptations." This tidbit of basic exercise
physiology can help to avoid the most common mistakes in training
naerobic athletes. http://home.hia.no/~stephens/timecors.htm

Rest Day

1.5 pood Kettlebell swing, 1 minute
Glute Ham developer Medicine Ball Throw Sit-up, 1 minute
Rest
Perform 3-5 rounds of this circuit for time:
Overhead squat, 15 reps
20 inch Box Jump, 20 reps
Rest
Glute Ham developer Medicine Ball Throw Sit-up, 1 minute
1.5 pood Kettlebell swing, 1 minute

"The only way to prove that you are a good sport is to lose."
- Ernie Banks

1.5 pood Kettlebell swing, 1 minute
Glute Ham developer Medicine Ball Throw Sit-up
Rest
Clean and Jerk, 15-15-15-15 reps
Rest
Glute Ham developer Medicine Ball Throw Sit-up
1.5 pood Kettlebell swing, 1 minute

"The only discipline that lasts is self-discipline."
- Bum Phillips

Rest Day

1.5 pood Kettlebell swing, 1 minute.
Glute Ham developer Medicine Ball Throw Sit up, 1 minute.
Rest
Perform 3-5 rounds of this circuit for time:
10 Thursters
12 "L" Pull ups
Rest
Glute Ham developer Medicine Ball Throw Sit up, 1 minute.
1.5 pood Kettlebell swing, 1 minute.

"You become a champion by fighting one mroe round.
When things are tough you fight one more round."
- James J. Corbett

Here's the cheapest rings we've found so far.
http://buy.runsportrun.com/308.html

1.5 pood Kettlebell swing, 1 minute.
Glute Ham developer Medicine Ball Throw Sit up,, 1 minute.
Rest
Perform 3-5 rounds of this circuit for time:
15 Sumo Deadlift High Pull
15 Push Jerk
Rest
Glute Ham developer Medicine Ball Throw Sit up, 1 minute.
1.5 pood Kettlebell swing, 1 minute.

"I always felt that my greatest asset was not my physical ability,
it was my mental ability."
- Bruce Jenner

1.5 pood Kettlebell swing, 1 minute.
Glute Ham developer Medicine Ball Throw, 1 minute.
Rest
Perform 3-5 rounds of this circuit for time:
Turkish Get-up, up rt arm, down rt arm, up left arm, down left arm
3 Rope climb
Rest
Glute Ham developer Medicine Ball Throw, 1 minute.
1.5 pood Kettlebell swing, 1 minute.

"The taste of defeat has a richness of experience all its own."
- Bill Bradley

Rest Day

Rest Day

Glute Ham developer Medicine Ball Throw Sit up, 1 minute.
1.5 pood Kettlebell swing, 1 minute.
Rest
Perform 3-5 Rounds of this Circuit for Time:
10 Shoulder press
3 Muscle up
Rest
1.5 pood Kettlebell swing, 1 minute.
Glute Ham developer Medicine Ball Throw Sit up, 1 minute.

"The notion that holding a heart rate of 180 bpm for twenty minutes
on a bike is good cardio whereas holding 180 bpm for twenty minutes
in a circuit of weightlifting is of lesser cardiovascular value is
widespread yet ludicrous."
- Greg Glassman

Glute Ham developer Medicine Ball Throw Sit up, 1 minute
1.5 pood Kettlebell swing, 1 minute
Rest
Perform 3-5 Rounds of this Circuit for Time:
10 Front Squat
"Double Up" Rope Climb
Rest
Glute Ham developer Medicine Ball Throw Sit up, 1 minute
1.5 pood Kettlebell swing, 1 minute

"The next time you're having a bad day, imagine this: you're a
Siamese twin, your brother, attached at your shoulder is gay
and you're not, but you only have the one ass."
- Jack Handey

Research quoted from Coach Moore's site strengthcoach.com
shows that hip extension strength determines sprint speed:
www.makaimedia.com/html/hip_extension_the_
key_to_sprint_.htm
Kudos to the researchers and Coach Moore. But, guess what?
Hip extension capacity is critical to cycling, punching, jumping,
running, skiing, surfing, tennis, ..... Here's the CrossFit mantra:
Powerful hip extension is the overwhelmingly dominant function
in all of human performance. In fact, powerful hip extension is
necessary and nearly sufficient for elite athletic performance.
As a note, it takes a good athlete 3-5 years of focused hip
extension work to even begin to optimize your athletic potential.
Leg extension dominance over hip extension is the dominant
bio-mechanical fault in athletes and their training.

Glute Ham developer Medicine Ball Throw Sit-up, 1 minute.
1.5 pood Kettlebell swing, 1 minute.
Rest
Perform 3-5 Rounds of this Circuit for Time:
15 Power clean
15 Dips
Rest
Glute Ham developer Medicine Ball Throw Sit-up, 1 minute.
1.5 pood Kettlebell swing, 1 minute.

"Most people miss the great part mental outlook plays in this game."
- Billy Martin

Snoop around Coach Dave Moore's site.
http://www.strengthcoach.com

Glute Ham developer Medicine Ball Throw Sit up, 1 minute
1.5 pood Kettlebell swing, 1 minute
Rest
Perform 3-5 rounds of this circuit for time:
10 Push press
15 Box Jump
Rest
1.5 pood Kettlebell swing, 1 minute
Glute Ham developer Medicine Ball Throw Sit up, 1 minute

"If you make every game a life-and-death proposition,
you're going to have problems. For one thing, you'll be dead a lot."
-Dean Smith

Glute Ham developer Medicine Ball Throw Sit up, 1 minute
1.5 pood Kettlebell swing, 1 minute
Rest
3-5 Rounds of the following circuit for time:
10 Deadlift
10 Pull ups
Rest
1.5 pood Kettlebell swing, 1 minute
Glute Ham developer Medicine Ball Throw Sit up, 1 minute

"There's no such thing as natural touch. Touch is something you
create by hitting millions of golf balls."
- Lee Trevino

Pegboard climbing is a top drawer exercise.
http://www.onlinesports.com/pages/I,OLY-GY126M-3.html

Rest Day

Snatch, 1-1-1-1-1 reps
Rest as warranted
Drive through 3 Rounds of this circuit:
20 Push ups
10 Squat Clean
Rest
Glute Ham developer Medicine Ball Throw Sit up, 2 minutes

"There is a difference between conceit and confidence…
Conceit is bragging about yourself. Confidence means you
believe you can get the job done."
- Johnny Unitas

Dr. Siff on failure, fatigue, and endurance:
http://www.sportsci.com/SPORTSCI/JANUARY/pp13.html

Clean and Jerk, 1-1-1-1-1 reps
Rest as warranted
Drive through 3 Rounds of this circuit:
1 Rope Climb
10 Push press

1.5 pood Kettlebell swing, 2 minutes

"Before I was ever in my teens, I knew exactly what I
wanted to be when I grew up. My goal was to be the
greatest athlete that ever lived."
- Babe Didrikson Zacharias

Dr. Siff on rep ranges:
http://www.sportsci.com/SPORTSCI/JANUARY/pp12.html

Snatch, 1-1-1-1-1 reps
Rest as warranted
Drive through 3 Rounds of this circuit:
5 Handstand Push up
5 Deadlift Rest

Glute Ham developer Medicine Ball Throw Sit up, 2 minutes

"My thoughts before a big race are usually pretty simple.
I tell myself: "Get out of the blocks, run your race, stay relaxed.
If you run your race, you'll win…Channel your energy. Focus."
- Carl Lewis

Dr. Siff on plyometrics:
http://www.sportsci.com/SPORTSCI/JANUARY/pp11.html

Clean and Jerk, 1-1-1-1-1 reps
Rest as warranted

Drive through 3 Rounds of this circuit:
5 Muscle up
10 Shoulder press

1.5 pood Kettlebell swing, 2 minutes

"If you're not making mistakes, then you're not doing anything.
I'm positive that a doer makes mistakes."
- John Wooden

Dr. Siff on calculation of intensity and volume:
http://www.sportsci.com/SPORTSCI/JANUARY/pp10.html

Snatch, 1-1-1-1-1 reps
Rest as warranted
Drive through 3 Rounds of this circuit:
15 Dips
15 Power clean

Glute Ham developer Medicine Ball Throw Sit up, 2 minutes

"People say I'm still around because I have a lot of heart,
but I know all the heart in the world couldn't have helped me
if I wasn't physically fit."
- Jimmy Connors

Dr. Siff on fiber speed of action:
http://www.sportsci.com/SPORTSCI/JANUARY/pp09.html

Clean and Jerk, 1-1-1-1-1 reps
Rest as warranted
Drive through 3 Rounds of this circuit:
15 Pull ups
10 Front squat

1.5 pood Kettlebell swing, 2 minutes

"I work on certain moves constantly, then, finally, it doesn't
seem so risky to me. The move stays dangerous and looks
dangerous to my foes, but not to me. Hard work has made
it easy. That is my secret. That is why I win."
- Nadia Conaneci

Dr. Siff (always provocative) on intervals:
http://www.sportsci.com/SPORTSCI/JANUARY/pp01.html

Rest Day

Deadlift, 5-5-5-5-5 reps
Rest
Perform five rounds of this circuit for time:
Three consecutive Muscle-ups
1 Deadlift; 10 RM load

Perform 10 Muscle-ups in as few sets as possible.

Notes:
1. Same structural theme as M-Tu-W-Th and F
2. If you can't do the muscle-up have someone give you "marginal" assistance.

"I like to be against the odds. I'm not afraid to be lonely
at the top. With me, it's just the satisfaction of the game.
Just performance."
- Barry Bonds

Facts and Fallacies of fitness by Dr. Siff. http://www.sportsci.com/SPORTSCI/JANUARY/facts_and_fallacies_of_fitness.htm

Phase I
Power clean, 5-5-3-3-1-1 reps
Rest
Phase II
Perform 5 Rounds of this circuit for time:
Press to handstand 5 times.
Powerclean 10 reps.
Rest
Phase III
Practice handstand press for twenty minutes.

Notes:
1. Structure same as M-Tu-W and Th:
First phase slow and heavy,
second phase fast circuit,
third phase slow and controlled again.

"The ones who want to achieve and win championships
motivate themselves."
- Mike Ditka

Dr. Siff on the complex nature of back pain.
http://www.sportsci.com/SPORTSCI/JANUARY/pp124.htm

Back squat, 5-5-3-3-1-1 reps
Rest
Tabata Squat/Push-up Intervals.
First interval (20 seconds) Squat, rest (10 seconds),
second interval (20 seconds) Push-ups.
In this manner alternate all 8 intervals.
Score the eight intervals by finding the weakest product
(multiply) of squat and push-up reps from all eight intervals.
Rest
Time 100 Push-ups

Notes:
1. Same structural theme as M-Tu- and W

"The mind messes up more shots than the body. So watch it!"
- Tommy Bolt

This is Dr. Siff on muscle involvement in joint movement.
The underlying complexity of what is seen by many as a simple
system suggests the utility of functional over anatomical paradigms. http://www.sportsci.com/SPORTSCI/JANUARY/muscle_physiology.htm