Thank you to everyone who chipped in and helped with my programme.
this has truly proved to be a great place to get advice that is specific to my needs and not just do the wod
i have decided to give the plan laid out by julius a try and I've read up on linear progression so now I'm all set i think.
This is how I'm planning on laying my week out.
Pull ups 3x3 I'm really bad at these!
Deadlift 1 x 5
weight based metcon 10 mins - magic 50, fran etc
metcon short sprint
pull ups - 3 x 3 or some density stuff, 2 on the min for ten mins etc
interval training - rower, sprints etc, ie 10 x 100m 4 x 400m 30 on 30 off etc
Power clean 5 x 3
what ever i fancy depending on how i feel- metcon, complexes, nice run in the woods etc
ill be keeping everything in my log so all advice will be much appreciated