Warm up:
8 min AMRAP
1 min skierg
5 inchworm push ups
10 scapular push ups
10 ring rows
10 air squats

Workout:
10 min
1000 m run
Remaining time AMRAP
10 thrusters
10 pull-ups
Then 10 min
100 cal row
Remaining time AMRAP
10 wall balls
10 push-ups
Then 10 min
80 cal echo bike
Remaining time AMRAP
5 pull ups
10 push ups
15 air squats

Accessory:
3 rounds
10 L/10 R single arm DB bent over rows
12 tall kneeling banded lat pull downs
6 L/6 R Bulgarian split squats
20 sec GHD supine hold

8-mile run

6 miles

Long warmup

Superset: 4 rounds
Max handstand push-ups unbroken
Max toes to bar unbroken

Workout: for time
(Starting with 16 Alt jumping lunges)
Every 2:00, 16 jumping lunges then as many reps of sumo DL high pulls @75 until reaching 50 total
Then into 100 sit-ups

Bike 5 min.

Stretch