RUN
1200m run @easy/mod pace (target 5.30-6.30 minutes)
rest 2 min
800m run @mod/fast pace (target 3.30-4 minutes)
rest 2 min
400m run @fast pace (target 1.25-1.45)

rest few minutes and do active recovery with machine

then

After run 2 rounds
9/7 calories of air bike
8 db snatches @light/mod and second round wod weight
4 burpee over rower