Warmup

Ruck:  1.75 miles @ 30 lbs

SW/Pushup:

10/10x10 @ 42kg

Chins: 3x8

Lunge:  2x25/5

Arm work

Lateral raise:  4x12 @ 10 lbs

 Warmup

Run:  3 miles in 27:53

Core work

 Yesterday-

Warmup

Ruck:  1.5 miles 30 lbs

SN:  6 mins @ 22kg; 12 rpm

In 5-6 mins:

Push-ups 5x10

HS SW 5x10 @42kg 

Stretching

 Warmup

Run:  2 miles; 08:37/ mi

Core work

BJJ:  1 hour

 Ruck:  1.5 mile @ 30 lbs

Warmup

C&P:

3x3 @ 2x32kg

3x5 @ 2x22kg

FSQ:  3x3 @ 2x22kg

Dands:  2x25 

Chins: 5x5

Arm work

 Warmup

Ruck: 1.5 miles @ 30 lbs

In 5 mins:

Push-ups 6x10

HS SW 6x10 @42kg 

Gada work

Stretching

 Warmup

Ruck:  2 miles @ 30 lbs

SN:  6 mins @ 22kg; 12 rpm

EMOM:  5 mins

HS SW: 10 reps @ 42kg

Push-up: 10 reps

Shoulder raise:  4x12 @ 10 lbs

Arms

Stretching