Made up my own workout today.
5.81 Mile run @ 44:55 (7:44 min mile)
3.2 Mile ruck (44 lb) @ 45:33 (14.2 min mile)
Stew Smith ladder -start with one pullup, 2 pushup, 3 situp, no rest, then 2 pullup, 4 pushup, 6 situp.....keep going until you cant, increasing pullup by 1 pushup 2, situp 3.....I went to step six and it was the fucking situps that were the hardest......I think I could have gone to 7/14 on the others, but the idea of another 21 situps after all that shit was enough.
Oh yeah, also did 10 pushups with rucksack after ruck......my right shoulder is fucked.