Warm up-
Run 5 Minutes, start with 10 squats and stop and do 10 squats every mintue

Strength/skill
Run work!
1×200 meter run Rest 1 minutes
3×400 meter run rest 2 minutes between
1×200 meter run rest

RAIN VERSION
Warm up- 3 rounds. 10 squats, 10 push ups, 10 sit ups
Strength/skill
8 minute emom
even minutes 6 strict presses (very light bar or 5 each arm with light dumbbell)
Odd minutes
10 goblet squats with dumbell or Kb or 10 very light front squats with the saem weight as your presses.

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Wod- dumbbell version
5 Rounds
10 Thrusters (5 each arm)
30 Double unders or 60 singles or 30 jumping jacks

Barbell version
5 rounds
8 Thrusters 95/65
30 Doubles

Extra
12 Minutes emom (3 rounds)
Minute 1- as many russian twists as possible
Minute 2- Hold a plank
Minute 3 flutter kicks
Minute 4 rest