To build speed and strenght, sometimes you need to get off the track.
Read KICK some GRASS article written by Ed Eyestone from the runners world.
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Today.. Filthy fifthy
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
31:32.. the burpees took over 6 minutes… stupid burpees again!