Warm up 1
2 sets
20 jumping jacks
40 high knees
5 dynamic squat strech
10+10 big arm circles
10 step back lunge + rotation
10 alt leg bodyweight rdl
5 up downs (burpee without chest going ground)

Warm Up 2
1:00 easy - > :30 moderate
1:00 easy - > :30 moderate / fast
1:00 easy - > :30 fast

rest 3-4 min and start Metcon

Run
2 sets
800m easy (target 4-4.5min)
rest 2 min
800m moderate (target 3.5-4 min)
rest 2 min

then 4x100m fast run / sprints (target 13-20 sec) rest/walk 1,5 min bwn

Cool down
400m walk