ETAC

One of the following:

Run:
10 min at 50% effort
2 min rest
10 min at 60% effort
10 min at 70% effort
10 min at 80% effort
10min at 85% effort
2 min rest
10 min easy at 50%

4mi Ruck for time

60min Swim

JiuJitsu class

Range day