basically I workout mtwth and sat
monday thru thursday consists of about 45-60min of o-lifting(lifts & assistance movements) with rotating in stuff like HSPU, KB's, bent rows, dips, DB incline, glute-hams, ect changing up my exercises on top of o-lifting every 8-10 weeks.
saturdays are heavy sn, C&J, squat
after lifting:mon & wed is generally track workouts(400's, or 300's, or 200's), or hill sprints or bleachers, or a crossfit WOD
After lifting T&TH is generally agility & short sprints
Fridays sometimes I play pick-up basketball or run a few 100's or rest if I'm worn out from the week.
A few weeks out of the year I'll exclusively follow the wod. 1 week out from "big" meets I'll drop running & CF.