So when do you take a day off? You've been doing the work with good intensity. Listen to your body and consider rest when you feel: overly fatigued, when you see big mood swings, or when you get deprived of good sleep. in the mean time, keep up the good efforts.
Five rounds for time of:
15' Rope climb, 3 ascents
10 Toes to bar
21 Walking lunge steps with 45lb plate held overhead
Run 400 meters
In keeping with the food info from yesterday, here's a piece from Precision Nutrition on protien dosing.