Today is a choose-your-intensity day. If you're coming 5 days this week, today is a great day to dial back the intensity and just get some work done over time. If today is one of a few days you can make it, push yourself. Look for negative splits, getting a little faster each time with your last set your highest intensity.
GPP1000/800m Ski or 2000/1600m C2 Bike 15 Dumbbell Bench Press 50/3515 Abmat situps
Competitor
4000m/3400m Echo
15 Dumbbell Bench Press 70/50
15 GHD Situps
50 of each movement split as desired