5 mile run

Warm up:
3 rounds
50 single unders
6 inchworm push ups
15 sec passive hang + 15 sec active hang
10 ring rows

Workout:
5 rounds (max 1 min each station)
12 db bench press
2 rope climbs
50 double unders
30 m db farmer carry

Recovery:
800 m skierg
100 sit ups (30 sec low plank after every 25)

Accessory:
100 banded bicep curls
50 db chest flies
100 banded tricep extensions

Warmup

Warm up for cleans 5 mins

Build to clean 1 rep max. 5,3,2,2,1,1 or etc or whatever

Workout
27-24-21-18-15-12-9-6-3
Burpees
Alternating pistol squats
(Pistol squat to bench or weight stack as seat to squat depth for scale)

Stretch

6 mile run

2500-yard swim at 24 Hour Fitness

Boot camp class
3 miles