Thursday: 10 mile run on treadmill. First 6 miles at 10:10 pace then slowly sped up for the last 4 miles, finishing at 8:34 pace
Friday: core class
Saturday: CF with Nat AMRAP in 10 min of 10 DL 115# & 10 knees to elbows then AMRAP in 5 min of 10 KBS 35#, 10 box jumps. Ended with 3 rounds of handstand holds.
Sunday: rest day