Run:  3 miles

 Warmup

Walk:  1.7 miles

SN:  10 mins  x13 reps EMOM @ 22kg

Pushups:  3x20

Pull-ups:  5x5

Curls:  5x10/10 @ 2x35 lbs

Stretching

 Warmup

SN: 10 mins @ 16kg; 12 rpm 

TGU:  3x3 @ 28kg

B-SQ:  50/50

Plank:  2x 1 min

 Run:  2 miles 

 Warmup

SB SQ:  6x5 @ 150 lbs

C&P:  3x3 @ 2x28kg

Row:  6x5/5 @ 36kg

Tricep band work

 Run:  3 miles sub 30 mins

BJJ:  2 hrs

 SN:  10 mins 12 reps EMOM @ 22kg

Push-up:  3x20

Pull-ups:  5x5

Curls:  3x10/10