Run in Mud Obstacle Race Training-2/6/17

Here's what I did in CrossFit. 

Do the following or something similar 5 x. Feel free to substitute with water can carries, dumbbells, sand bags, whatever:

Deficit deadlift x 1

Weighted ring dip x 5 (26#)

Then,

8 x squat clean thrusters

8 reps of shuttle runs 20' out and back

Then,

Run 4.4 miles