3 miles before sunrise, easy pace

Warm up:
3 rounds
10 bar good mornings
10 back squat
10 alt back rack lunge

Strength:
tempo deadlift
10-10-10

Workout:
10 Russian KB swings
50 double unders
20 Russian KB swings
50 double unders
30 Russian KB swings
50 double unders
40 Russian KB swings
50 double unders
50 Russian KB swings
50 double unders

Accessory:
2 rounds
50 ft KB front rack carry
15 dumbbell hammer curls
50 ft KB front rack carry
15 dumbbell hammer curls
50 ft KB front rack carry
50 ft KB farmers carry

Evening:
3 mile run

5 mile run

Warmup

Clean and split jerk warm up

10 x 1 of
Power clean + 2 split jerk build (115-155)

Workout: 15 minutes of:
50 double under
6 hang power clean @155
6 ring muscle ups

Stretch

Bonus core: 2 rounds 20 Alt-v plus :30 L/C/R each plank holds

Boot camp class
5k

2100-yard swim at 24 Hour Fitness

6 mile run. First fall while running, found some mud in the dark, even with the light on. A few scrapes, I'll live.