Warm up:
2 rounds
50 ft shuttle run
wall walk + 10 sec handstand hold
10 bar kipping swings
15 sec tuck L-hang

Strength:
4 rounds
8 dips
8 plate front raise
15 sit ups
30 sec low plank hold
50 plate toe taps

Workout:
5 rounds
2:30 per round/1:30 rest
7 strict handstand push ups
200 m run
10 toes to bar
max burpees

Accessory:
1:30 L-sit
75 banded face pulls
60 naded hamstring curls
50 GHD sit ups

Warmup: 1000m row

Workout: 50m heavy sled push 405#
500m row
500m run
10 wall ball shots 14# 10'
38m heavy sled push
400m row
400m run
15 wall ball shots
25m heavy sled push
300m row
300m run
20 wall ball shots
13m sled push
200m row
200m run
30 wall ball shots unbroken

Rest 2 min

10 minutes:
10 push-ups + 10 V-up every minute

Stretch

3 miles, easy pace

10k run

6-mile run

Boot camp class
3 miles

Track night...800 wu, 1200 cd.
4 x 400 @5k pace
1 x 800 @10k
4 x 400 @5k
1 x 800 @10k
4 x 400 @5k
Nice night, good run.

5 miles cycling. Longest one yet, a little better each time