Fartlek Intervals with back squats:

3 Rounds:
200m Run @ 5km Pace
200m Run @ 3km Pace
200m Run @ 1km Pace
200m Run @ 400m Pace
10 Back Squats @ 73% of 1RM
Rest 1:00

Work

“One Direction:

1 Min Max Calorie Row
1 Min Max Lateral Bar Burpees
1 Min Max Thrusters @ 95/65
1 Min Rest

5 Rounds For Reps