If you want to change up the run (if you run sub 35min on your 5-Mile and go sub 29min on the RPAT), substitute the run with a 100ft Jacobs Ladder climb.

Warm Up:
SL Hip Bridge 3x8
Medicine Ball Leg Raise 3x8 (10-14#)
WB Target Throw (10ft) 50 Total 20#

Strength:
Push Press 4x10
Hang Power Clean + Power Jerk 3x3+2
Calf Raise (Toes facing out) 5x12

Conditioning:
20 AMRAP
15x Sumo DL + 200m Run + 10x Box Jump Over 24" + 200m Run