Double

Short run of intervals (6 x 45 seconds at 11.5 mph every 3 minutes, jogging in between) then a barbell warmup. Then on to crossfit WOD for Monday, scaled.
 AMRAP in 20 min of
10 push presses, 30kg
10 DB swings, 45lb
10 x 24 inch box jumps.

7 rounds. not awesome, but feeling it.