5 mile run. Worn out from the 10 miler yesterday so ran at recovery pace.

Warm up:
2 rounds(3 min on/1 min off)
10 cal echo bike
10 lunges
10 Romanian deadlift
*air squats remaining time

Workout:
every 6 min for 36 min
alternating
400 m run + 30 Russian KB swings + 30 cal echo bike
400 m run + 15 deadlifts + 30 cal echo bike

Accessory:
4 rounds
100 ft farmer carry
30 sec GHD supine hold
3 sec GHD Sorenson hold

3 rounds
14 cal row
14 cal bike erg

3 rounds
14 cal row
14 skierg

50-minute upper body workout at 24 Hour Fitness

Total Body workout
3 miles

6 mile run, each mile a little faster.

Warmup

10x1 clean & Jerk, build to heavy 1, focus on quality movement

Workout:
27-24-21-18-15-12-9-6-3 reps of
Alternating single arm dumbbell power snatch @50
Air squats

Stretch