Can we get a little sprint action?

Why of course we can.

PreMOD:

1 minute jump rope

Dynamic warm-up movements (high knees, but kicks, carioca, inch worms)

MOD:

100m sprints (rest as needed)

2 x 50% max speed

3 x 75%

3 x 100%

WOD:

Alternating Tabata

Games push-ups

Sit-ups

Squat jumps (bb on your back if you wish to scale up)

SO, 20 seconds of push-ups, 10 seconds of rest, 20 seconds of sit-ups, 10 seconds rest, 20 seconds of squat jumps, 10 seconds rest... repeat 7 more times.