A.
Run 400m (easy)
2 rds:
8-12 KB swings
6-8 Box steps / Box jumps
6-8 Active shoulders
10-15 Hollow rocks

Run 400m (moderate/hard)
2 rds:
6-8 Deadlift
6-8 Box jump overs
6-8 Knee rises / T2B

B.
Buy-In: 1.6km Run
21-15-9:
Deadlifts (102.5/70kg)
Box Jump Overs
Toes to Bar
Cash-Out: 1.6km Run

Scale if needed:
* Deadlifilt: ~55-65%
* Run: ~2min./400m = ~8min./1.6km
* Reps: 15-12-9