RUN
3 sets
800m run @moderate pace
Time target : you should double avg time you did last week 400m runs and add + 15-20 sec for it.
so example you run avg 1,30 those 400m week ago, today target is 3.15-3.20 on each set.
Rest 90 sec bwn 800m runs.

after running 3x800m rest 6-8 minutes and we go for little wake up sprints:

3x100m run or 3x15 second fast/sprint run , rest 3-4 min bwn sets.

Comment below your running times.

After running roll with cardio machine for 3-5 minutes easy recovery and then :

2-3 sets for warm up
4 toes to bars
2 burpee to target
10 box step ups (next 1-2 rounds 4 steps with wod weight)
1-4 bar mu / c2b or pull ups