Run:  2 miles 

 CL-SQ-P:  5x3@ 2x28kg

Rows:  3x10/10 @ 36kg

Tricep work

 Run:  3 miles in 29 mins

 Warmup

SN:  10 reps EMOM for 10 mins @ 28kg

Pushups:  3x20

Typewriter chins:  3x3

Pull-ups:  2x5

 Curls:  5x10/10 @ 2x35 lbs

SN:  7 mins @ 22kg; 12 rpm 

2 mins @ 22kg; 12 rpm 

Curl & Press:  6x6 @ 2x35 lbs

Stretching 

 Run:  2 miles in 17:22

 SB SQ:  6x6 @ 150 lbs

C&P:  3x6 @ 2x28kg

Row:  3x10/10 @ 36kg

Tricep band work

 Run:  3 miles 26:26

 SN:  10 reps EMOM 10 mins @ 28kg

Pushups:  3x20

Pull-ups:  5x5

Curls:  4x10/10 @ 2x35 lbs

Stretch

 SN:  7 mins @ 22kg; 12 rpm (1 hsw)

Curl & Press:  6x6

Stretching

 Run:  2 miles 17:44

Stretching

 SB SQ:  6x5 @ 150 lbs

C&P:  3x6 @ 2x28kg

Row:  3x8 @ 36kg

Tricep band work

 Run:  3 miles in 28 mins

 SN:  10 mins 10 reps EMOM @ 28kg

Pushups:  3x20

Pull-ups:  5x5

Curls:  4x10/10 @ 2x35 lbs

 Warmup

SN:  6 mins @ 22kg; 12 rpm 1 hand switch

Curl and press:  6x6 @ 2x35 lbs

B-SQ:  50/50

 Run:  2 miles in 18:37

 BJJ

SB SQ:  6x5 @ 150 lbs

C&P:  3x5@ 2x28kg

Triceps band

 Run:  3 miles

 SN:  10 mins 8 reps EMOM @ 28kg

Push-up:  3x20

Pull-ups:  5x5

Curls:  4x10/10 @ 2x35 lbs 

 SN:  6 mins @ 22kg; 12 rpm

OAJ:  2x6/6 @ 36kg

Curl & Press:  7x5 @ 2x35lbs

 Run:  2 miles in 17:39

 SB SQ:  6x5 @ 150 lbs

C&P:  5x3

Tricep work