Picture courtesy of Mark Rippetoe.

MetCon:

Pull Up Progression
+
4 Rounds for Total Reps:
:45 sec. Thrusters (95/65)
:15 sec. Rest
:45 sec. Lateral Barbell Hops
:15 sec. Rest
:45 sec. Wall Ball Shots (20/16)
Rest 2:15

Strength & Power:

Pull Up Progression
+
Back Squat
5-5-5-5-5
All sets done @ 70-80% 1RM (Rest 2:00-3:00 between sets)
*Add 5% more weight from what was used on 073012 (first week of strength cycle)
+
3 Rounds for Time: (There is a 5:00 Min Time Limit)
30 Double Unders (3:1)
5 Thrusters (Use 70% of BW) (Scale as needed, but should be heavy)

Elite Training Camp:

DB Deadlift
Rowing
Push Up

Two Paths