I was a little tied up yesterday, so here are the last two WODs. One medium and one long, but both can be taken with intensity. Both are intervals and at a length thank can't be full on sprints. Since both are broken into two movements, if you struggle a bit, choose the stronger of the two movements to push it, and use the other as a bit of recovery. If you suck at the pull ups, push the run. If rowing is not your thing, then tear up the burpees.