Monday

"But be ye doers of the word, and not hearers only, deceiving your own selves."
James 1:22

Strength/Stamina
Run 3-5 miles at threshold pace

then

For time:
25x GHD sit-ups
1x 20' rope climb 
20x GHD sit-ups
2x 20' rope climb 
15x GHD sit-ups
3x 20' rope climb 
10x GHD sit-ups
4x 20' rope climb 
5x GHD sit-ups
5x 20' rope climb 

then

Back squat 3-3-3-3-3