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.
WOD from Weds
Deadlift 5x5
5 rounds
400m run
15 pull ups
WOD from Thurs
20 minute amrap
500m row
15 burpees
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