Tabata this!

Rx and Competition -
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
Performance -
Same workout, but with band assisted pullups and elevated pushups
Fitness -
Same workout, but with ring rows and elevated pushups

Learn about Tabata here:  http://tabatatraining.org/?p=18

Power Hour
Strength:
Back Squat - Find your 1RM if you don’t know it yet or week 1 wendler cycle 5-5-5+ at 65%, 75% and 85% of your wendler's 1RM (90% of your real 1RM)
Shoulder Press - find your 1RM if you don’t know it yet or week 1 wendler cycle 5-5-5+ at 65%, 75% and 85% of your wendler's 1RM (90% of your real 1RM)
Conditioning -

Complete 5 rounds for time:

1 Press 90% of 1 RM

1 Strict Pull Up

1 Press 90% of 1 RM

3 Strict Pull Ups

1 Press 90% of 1 RM

5 Strict Pull Ups