For time

1200/800/400/200m Run
16/12/8/4 Overhead squats @ 61/43kg
24/16/12/8 Toes-to-bars

Target time. < 20:00 CAP 25

Pace. The aim is to get through the workout at a pace where you don’t have to stop anywhere (except perhaps on the toes-to-bar). It’s ok to start easier on the 2nd and 3rd runs but aim to get back to speed after about 100-200m latest. Steady work through the triplet.
Session RPE. 8/10, you should feel tired but not exhausted at the end of the workout
Intent. The running mixed focused conditioning sessions in this block will build your engine and specifically improve your running in workouts.