Ranger v7 W5D2

Strength
Power Clean 5x8
Z Press 5x8

METCON
8AMRAP - 10x DB Push Press + 10x Burpee

Conditioning
Interval Pyramid - 1-2-3-4-5-4-3-2-1 (you'll run at a faster pace than your 5-mile pace for each set, and then have :60 rest)