Option #1 3 mile run (training pace)

Option #2 30 minutes of max rounds of:

5 pullups

10 KB swings (5l/5r)

5 burpees

10 KB C&P (5l/5r)

5 hanging leg raise

10 KB snatch (5l/5r)

If your feeling up to it, do them both. One in the morning and one later in the day. Enjoy!