Run 2 miles, swim 2000m with fins, Run 4 miles. Saturday do OP WOD, a challenge or long Grinder PT.  Sunday is a rest day

Run 3 miles at moderate pace. Then Cindy with body armor. Complete as many rounds as possible in 20 minutes of 5x Pull ups, 10x push ups, 15x air squats. If under 20 rounds at the 20 minute mark…add 10 more minutes for a total of 30.

3 Rounds freestyle: 500m (:60 interval), 400m (:45 interval), 300m (:30 interval), 200m (:15 interval), 100m. Rest as needed between rounds.

Run 2 miles, then 3 rounds of 100x 4-count mountain climbers, 75x sit ups, 50x push ups, 25x dead hang pull ups, Run 2 miles.

Swim 2500m CSS with fins. After completing every 500m, exit the pool and perform 25x 4-Count flutter kicks and 25x Leg levers (keep your fins on).