4.8 mile run.

Morning: 5 mile run, 3x2k intervals.
Evening: Wednesday full body lift routine

6 miles

Warmup with 10 mins of:
45 secs on stat bike
5 hanging knee raises
4 Alt dumbbell snatches
5 cat cow stretches

Prep for workout 2 rounds of:
50m run
4 toes to bar
4 Alt dumbbell snatch

Workout: 5 rounds for time:
Run 175m
12 toes to bar
6 Alt DB snatch @35

Legs: 3 rounds of:
10 dual dumbbell Romanian DL with toes elevated on plate 2x35
10 dumbbell hamstring curls (on belly, dumbbell between feet 35#)
15 L/R each calf raises with toes on plate

Upper body:
8 mins of: 2 x 360 degree plank walk circles
10 push-ups
5 pull-ups
5 dual dumbbell explosive strict press 2x15#

Then 5 rounds of;
8 dual dumbbell strict press 2x15
10 dual dumbbell floor press 2x35

Then 4 rounds of:
Max dual dumbbell curls @ 2x15 to failure right into max dual dumbbell strict shoulder press to failure.
Rest 1 min after failure, then start again.

Stretch