Back Squat 2-2-2-2-2-2-2-2-2-2
3 Rounds For Time:
25 Pull Ups
7 Push Jerks
Sprinting intervals are the ideal form of running conditioning vs. long distance running aka yogging. Please take caution when sprinting, especially if it is something you have not done in a while. You can run hard, say 80-90% while staying in control, avoiding injury and getting great conditioning. Always be sure to do a proper warm up and gradually increase the intensity of your sprints in a workout as well as over time. If you can't run hard due to injury, some equivalent intervals on the good ol Air Dyne can surely make you lose your lunch with virtually 0% chance of injury.
Whatever you do, try and lay off the yogging for miles at a time as a form of exercise. A couple miles of low intensity jogging can be an effective way to aid recovery, but if you are shooting to increase your fitness level and performance abilities, get some intensity going and bust out some sprints.