Run:  5 miles

 Push-ups:  4x25 reps

Dands:  4x25 reps

Chins:  18, 12, 10

 Run:  5 miles

 Warmup

LCPP:  10 mins @ 28kg; 6 rpm

OA Floor Press:  3x5 @ 28kg

Row:  3x5 @ 28kg

Run:  2 miles, 18:20

 Sandbag shoulder clean:  10 mins, 2 rep EMOM @ 150 lbs

Push-ups:  50 reps

 Run:  5 miles

 Push-ups:  100 reps

SQ:  100 reps

Stretching

Walk:  1.5 miles 

 Run:  5 miles

BJJ:  1 hr

 Warmup

GtG style:

Floor Press:  10x5/5 @ 28kg

Row:  10x10/10 @ 28kg

Stretching

 Warmup

SQ-Press:  5x6 @ 2x23kg

Rows:  5x6 @ 36kg

Stretching

 02/13

Run:  5.5 miles

 Warmup

Jerk:  5x12 @ 2x23kg

Rows:  5x15 @ 2x23kg

Push-ups:  50 reps

 Run:  2.5 miles

BJJ:  2 hrs

 Warmup

LCPP:  10 mins @ 23kg

Floor press:  3x5 @ 28kg

Row:  5x8 @ 28kg

Arms and shoulders

Run:  2 miles sub 20 mins

 Run:  4 miles 

Jerk:  5x10 @ 2x22kg

Rows:  5x5 @ 36kg

Walk:  1.5 miles

 Run:  6 miles 

BJJ:  2 hrs

 LCPP:  10 mins @ 22kg; 8 rpm

Push-up:  2x20

Rows:  3x12 @ 2x22kg

Run:  2.5 miles

 Run:  5.5 miles