Which is better?
I know that there's no real answer since everyone is different, but generally speaking, which would be better for someone who isnt beginner, but is out of shape.
A Starting Strength type of program with lifting M,W,F and light metcon T,TH.
Or a ME Black Box schedule that looks like:
week one - MWF - Metcon, T - full body lift, Th - lower body lift;
week two - T,TH - metcon, M - upper body lift, W - full bodylift, F - lower body lift
week three - etc, etc...