14.5 mile run, crisp and cool.

Warm up:
3 rounds
20 m sprints x 5
12 cal ski erg
10 lunges
10 push ups
20 sec dead hang

Workout:
20 min AMRAP with partner
50 GHD sit ups
50 goblet squats
50 handstand push ups
50 kb swings
50 ring dips
50 goblet reverse lunges

Accessory:
3 rounds
10 upper assist sissy squats
15 sec L/R single arm ring plank
1 min tall kneeling dual kb overhead hold

Buffalo Stampede 5k. Improved PR by a minute

5.5 miles

Warmup, coach led, bunch of KB and body weight stuff.

Workout:
2 rounds of:
Run 800m
20 deadlift @185
10 R Kb swings @70
Then 3 rounds of:
21 wall ball shots 20# at 10'
15 push-ups hand release between
9 power clean @ 135
Then
100 sit-ups