Behind the neck press (Snatch grip) 3-3-3-3-3 reps

-Break-

Seven rounds for time of:
15 foot Rope climb, 1 ascent
10 Wallball shots, 10kg/7kg
15 Kettlebell swings, 24kg/16kg
20 Double-unders

Eight rounds for time of:
10 Burpees
15 Jumping alternating lunges
20 Double-unders
20m Shuttle sprint (4 x 5m)
Rest 90 seconds

Have you signed up for the CrossFit Open, Barto?

Five rounds for time of:
Run 600 meters
40kg/30kg Squat clean thruster, 15 reps

*As soon as you complete the five rounds you have 10min to establish a 1rm Clean

Adding intensity to your workouts and reducing their duration can have significant, positive effects in your results. But don't take my word for it... read How 1-Minute Intervals Can Improve Your Health. And if you really want to know for yourself, test it out. Try replacing some of your medium distance runs for a month or two with short, intense intervals. But don't forget that for athletic performance in a distance race, getting miles under your belt and time on your dogs is still important, especially if you're training for anything longer than 10k.

"It is a good rule in life never to apologize. The right sort of people do not want apologies, and the wrong sort take a mean advantage of them."
- P.G. Wodehouse