Warmup

Run:  3 miles, sub 30 mins

Core work

Stretching

 Warmup

Ruck:  1.6 miles @ 30 lbs

SN:  3x 3 min @ 22kg; 12 rpm

SW/Pushup:  5 min; 5x 10/10 @ 42kg

Ruck SQ: 25 reps @ 30 lbs

Lunge:  50/50

Shoulder raise: 4x12 @ 10 lbs

Arm work 

 Warmup

Run:  2 miles; 08:35/mi

Stretching

BJJ:  1 hr

Sinus infection is back. Lighter session done throughout the day. 

Warm-up

C&P:  5x2 @ 2x32kg

Seesaw Press: 3x10/10 @ 2x16kg

Chins:  3x5

FSQ:  3x4 @ 2x22kg

Arm work

 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

 Run:  2 miles; 08:45 / mile

BJJ:  1.5 hrs

 Warmup

Ruck:  1.2 miles @ 30 lbs

C&P:  5x5 @ 2x28kg

Rows:  3x12 @ 2x22kg

Shoulder raises: 4x12 @ 10 lbs

SQ:  

25 @ 75 lbs

2x25 @ BW 

Arm work

 Warmup

Run:  2 miles; sub 08:45/mi

C&P:  6x5 @ 2x22kg

Rows: 3x12 @ 2x22kg

SQ:  

25 @ 22kg

2x25 @ BW

Banded arm work