Core workout

3 mile run

12 mins warmup of small sets of stretches and light exercises related to the workout with some cardio mixed in.

Warm up snatches, chest to bar pull-ups V-ips a few sets each

Workout
4 rounds for time of:
12 v-up
12 chest to bar pullup
6 squat snatch @75
12 v-up
Rest 1:2 of your work time

Supplemental: 3 untamed rounds of:
10 Hip glute bridges with 35#dumbbell on midsection
10 barbell good mornings @75
10 dumbbell standing flys with light dumbbells
10 bent over lat raises with light dumbbells

Stretch

Morning: 4 mile run
Afternoon: friday full body lift routine