How can i mix this powerlifting routine (Russian Power Lifting Program Russian Weight Lifting Routine):
Day 1 Day 2 Day 3
Week 1 SQ:6*2@80% DL:6*3@80% SQ:6*3@80%
BP:6*3@80% BP:6*2@80%
Week 2 SQ:6*2@80% DL:6*4@80% SQ:6*4@80%
BP:6*4@80% BP:6*2@80%
Week 3 SQ:6*2@80% DL:6*5@80% SQ:6*5@80%
BP:6*5@80% BP:6*2@80%
Week 4 SQ:6*2@80% DL:6*6@80% SQ:6*6@80%
BP:6*6@80% BP:6*2@80%
Week 5 SQ:6*2@80% DL:5*5@85% SQ:5*5@85%
BP:5*5@85% BP:6*2@80%
Week 6 SQ:6*2@80% DL:4*4@90% SQ:4*4@90%
BP:4*4@90% BP:6*2@80%
Week 7 SQ:6*2@80% DL:3*3@95% SQ:3*3@95%
BP:3*3@95% BP:6*2@80%
Week 8 SQ:6*2@80% DL:2*2@100% SQ:2*2@100%
BP:2*2@100% BP:6*2@80%
Week 9 SQ:6*2@80% DL:1*1@105% SQ:1*1@105%
BP:1*1@105% BP:6*2@80%

With M/W/F being my powerlifting days and tuesday and thursday: abs, biceps and back. Triceps added wednesday.

With this SEAL cardio workout (Navy SEALs BUD/S Warning Order Workout):
WEEK





DISTANCE





DAYS





TOTAL



Weeks # 1, 2
(3/5/4/5/2) miles
M/Tu/Th/F/Sa
19 miles
Weeks # 3, 4
(4/5/6/4/3) miles
M/Tu/Th/F/Sa
22 miles
Week # 5
(5/5/6/4/4) miles
M/Tu/Th/F/Sa
24 miles
Week # 6
(5/6/6/6/4) miles
M/Tu/Th/F/Sa
27 miles
Week # 7
(6/6/6/6/6) miles
M/Tu/Th/F/Sa
30 miles


With 200 pushups a day for 10 days and three days off then repeat and 25 pullups a day with one day off a week.

I want to be able to perform like someone in the special forces but be very muscular and strong. Should I turn the runs into sprints such as jog a minute then sprint a minute for 6 miles at week 7?

Thank you.