Warm up,
Row 1000 or run a mile
then 3 rounds
5 pull ups
10 push ups
15 squat

Strength-
Back Squat- Deload week. light weight
10,10,10,10, at about 60-65%

Wod
15 minute ladder
1 power Clean, 1 burpee over your bar #155/115 Run 200
2 power cleans, 2 burpees run 200
3 Power cleans, 3 burpees, run 200

And on and on and on and on.. this will quickly turn from a running wod into a clean/burpee wod.