Day 1:

• Warm-up: 5 minutes of light jogging or jump rope
• Strength: 3 sets of 10 reps barbell squats
• Metcon: 3 rounds of the following circuit: 10 reps barbell cleans, 15 box jumps, 20 burpees

Day 2:

• Warm-up: 5 minutes of light jogging or jump rope
• Strength: Barbell Bench Press 3 sets of 10 reps
• Metcon: 3 rounds of the following circuit: 10 reps pull-ups, 20 kettlebell swings, 30 cross-legged sit-ups

Day 3:

• Warm-up: 5 minutes of light jogging or jump rope
• Strength: 3 sets of 10 reps barbell deadlift
• Metcon:3 rounds of the following circuit: 10 repetitions of military push with barbell, 20 jumping lunges, 30 double unders

Day 4:

• Warm-up: 5 minutes of jogging or jumping on the rope
• Strength: 3 sets of 10 repetitions of triceps on parallel bars
• Metcon: 3 rounds of the following circuit: 10 reps pull-ups, 20 barbell thrusters, 30 sit-ups

Day 5:

• Warm-up: 5 minutes of jogging or jumping on the rope
• Strength: 3 sets of 10 reps of barbell lunges
• Metcon: 3 rounds of the following circuit: 10 reps barbell hang power cleans, 20 jumping squats, 30 burpee jumping jacks

Day 6:

• Warm-up: 5 minutes of jogging or jumping on the rope
• Force:3 sets of 10 reps of barbell push presses
• Metcon: 3 rounds of the following circuit: 10 reps kettlebell clean and press, 20 box jump overs, 30 kettlebell Russian twists

Day 7:

• Warm-up: 5 minutes of jogging or jumping on the rope
• Strength: 3 sets of 10 reps barbell snatch
• Metcon: 3 laps of the following circuit: 10 repetitions of rowing, 20 wall balls, 30 mountain climbers

Remember to always stretch properly before and after each workout and listen to your body. If you need to rest one more day, take a break and resume training the next day.