Programming feedback

Overview: Curious if this looks balanced to folks. My goals are to keep up metcons, while making strength gains (the goals of all people), and build some mass in my arms where I'm lacking.

My biggest concern is that I'm not over training, and not spinning my tires by trying to do too many things. Thanks for taking the time to read--sorry it looks like it vomited pool of solid text.

For strength: Using Wendler's 5/3/1 two days a week for legs and shoulders. I treat Mon and Tues and strength focused days (Wendlers), and Thur and Fri kind of as dynamic lift days.

Hypertrophy: For arms and traps.

WODs: Using wods to keep up metcon and to get enough volume. I generally try and balance out leg focused wods on heavy upper body strength days, and vice versa if that makes sense.

Sample of one week of my schedule:

MONDAY:

Strength: Squat 5x175# Front squat 5x150#

Accessory:Single leg press 3x10x90# Lunge 3x12x25#

WOD (upper body centric) EMOM for 6 min kbs, row, t2b

TUESDAY:

Strength: Mil Press 5x95#

Hypertrophy: Arnold press 3x10x20# Bent over row 3x10x75# Lateral raises 3x12x10# Facepull 3x12x30# Bis: DB Curl 3x10x20# Ring dips 3x10# Overhand DB Curl 3x12x15# Overhead Tri Cable Extension 3x12x60#

WEDNESDAY: Tempo run

THURSDAY:

WOD: AMRAP 12 min, 6 shoulder to overhead, 9 OH squat, 12 t2b (95#)

Hypertrophy: Arnold press 3x10x20# Bent over row 3x10x75# Lateral raises 3x12x10# Facepull 3x12x30# Bis: DB Curl 3x10x20# Ring dips 3x10# Overhand DB Curl 3x12x15# Overhead Tri Cable Extension 3x12x60#

FRIDAY:

Sprints: 5 rounds run 3 laps, jog (warm up pace) 2 laps, run 2 laps, jog 2 laps, rest 2 min

WOD: 7 rounds for time, 7 box jumps, 7 T2B, 7 deadlift (200# BB)