10 mile run

Warm up:
3 rounds
1 min skierg
10 KB sumo deadlift
8 KB swings
30 sec handstand hold

Strength:
every 1:30 for 9 min
8 deadlifts

Workout:
8 min AMRAP
2-4-6-8...
power clean
wall facing handstand push ups

Accessory:
10-10-10-10
barbell bent over row

5 rounds
30 sec handstand hold
30 sec rest
30 sec ring support hold

50 GHD sit ups

Evening:
3 mile run

4 mile run, nice out there.

50-minute upper body workout at 24 Hour Fitness

6K with 5 x 400m intervals

Still struggling some with breathing three weeks after COVID, 30-something degree temps aren't helping either.

4 miles

Warmup

Warm up split jerk

10x1 split jerk, build to heavy 1 rep

Workout: 16 minutes of:
Run 400m
12 front squats @95
12 shoulder to overhead, any lift @95

Stretch