Sunday:
Run at 85% effort for the same amount of time you ran your all-out 10K last week.
In other words, if you finished your 10K in 50 minutes, then run for 50 minutes again, but this time only cover ~8,500 meters.

Wednesday, in P.E.:
Strength: Push Press 8×2 on :45 @ 65% 1RM
CF WOD: For time:
Run 400m
40 kettlebell swings (1.5/1 pood)
30 Pull-ups
20 Kettlebell swings (1.5/1 pood)
10 Pull Ups
Run 400m

On your own:
Strength: Back squat 5–5-5+ at 70%, 80%, 90% of your 4RM. The third set is maximum number of reps
CF WOD 1: 5RFT:
Run 200m
20 Air Squats
10 L Pull Ups (a good sub for this is just dead-hang pull-ups)

Strength: Deadlift 10×2 on :45 @ 65% 1RM.
CF WOD 2: 40 – 30 – 20 – 10 rep rounds of:
Kettlebell swings, 1.5/1 pood
Push-ups

CFE WOD 1: “Tosh”
Run: 3 x (200m + 400m + 600m)
Work:Recovery 1:1. Recover the exact time it takes to complete each interval in a set. (200m in 35s, rest 35s, 400m in 1:20, rest 1:20, 600m in 2:00, rest 2:00, etc.).

CFE WOD 2: 5 rounds, each for distance:
Run 1 minute
Rest 1 minute

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