The fifteen minutes following the warm up should be dedicated to running as a skill.
Training of the Day
In 12 minutes, run 1 mile. Use remaining time to do as many ring dips as possible.
Rest 5 minutes
In 12 minutes, run 1 mile. Use remaining time to do as many toe to bars as possible
Depth jump to rebound jump. No more than 30 at tallest height possible. Rest between each rep should be around 10-15 seconds.
4-4-4-4 of split press @ 40-50% of Jerk 1RM