30/7 CF Lund Home WOD
The Daily WOD
Warmup
400-800m slow jog

Dynamic Stretches: Complete 10 each of the following:
Leg swings (front to back)
Leg swings (side to side)
Ankle circles
Arm circles

Drills: Complete 1-2 each of the following (over a 20-metre stretch):
A-skips
Side skips
High knees
Strides (runs faster than your jog pace): Then run 3x50m strides (fast controlled runs a little faster than your 5k race pace) in order to get your body into the zone to run your best 5k.

Conditioning
6 x 800m

2min Rest Between Rounds

Or i you did Murph yesterday
3k run in recovery pace