Giving a break to the arms today minus the palov Press. Use a light band for that. The tempo squats have a long eccentric (lowering) portion and then a pause. These are lighter in order to facilitate proper form.
If you’re legs are too sore then swap in back extensions for the GHDs to reduce some of the stress.
Do a quality 15-20 minute warm up prior to your first run interval. This should include light cardio for 3-4 min followed by dynamic stretching and movements to facilitate form and mobility.