[A] 5 sets of 5:

Front Squat

Note: Rest as needed between Sets

[B] For Time:

Run 2400m, Rest
Run 1200m, Rest
Run 600m, Rest
Run 300m, Rest
Run 150m

Note: Work Rest ratio is 1:1

WARM UP:

Calf Stretch
Samson Stretch > Spiderman Stretch
Torso Rotation
Glute Bridge
10 x Jumping Lunges
10 x Toes-to-bar
10 x Burpees
Row 200m

SCALING:

Back Squat if you cannot hold bar in front rack
Row instead of Run