Here are a couple old CrossFit HQ classic sprints, enjoy.

For time…

30 Thrusters (max weight 85/55)

10 burpees

Run 400 meters

20 Thrusters

20 Burpees

Run 400 meters

10 Thrusters

30 Burpees

Run 400 meters

Note the max weight is 85 and 55 pounds on the thrusters.

Or….

Three rounds for time…

9 Power cleans (max weight 135/95)

100 meter run

40 Double unders

9 Chest to bar pull ups

100 meter run

Muscular Imbalance 

3 sets of…

10 left / 10 right 4 inch deficit Suitcase Deadlift ( as heavy as possible KB)

40 yard farmers carry (as heavy as possible KB in each hand)

Conditioning

Every 8 minutes for 40 minutes (5 total rounds)

Row 500 meters

Run 400 meters

12 Burpee Box Jump Overs (max height 24/20 inch)

12 Toe To Bar

12 Handstand Push Ups (as many strict as possible before kipping)

Strength

Work Up to a 1 rep max Front Squat

Conditioning 

Row 1000 meters

Rest 2 minutes

Row 750 meters

Rest 90 seconds

Row 500 meters

Rest 1 minutes

Row 250 meters

Rest 30 seconds

Row 100 meters

Strength

Work up to 90% of 3 rep max for 3 x 3

Work up to 90% of 3 rep max for 3 x3

Conditioning 

4 Rounds

9 Chest to Bar Pull Ups

12 Overhead Squats (max 135/95)

15 Wall Balls (max 20/14 lbs to a 10 foot target)

Strength 

Power Snatch 73% x 3, 80% x 1 and 88% x 1

Work up to 90% of your best 3 rep max for 3 x 3

Conditioning 

Rowing Intervals

6 x 100 meters as fast as possible

2 minutes rest between sets