Run:

400m hard
200m easy
x 4

5 Minute as many reps as you can of:

1 Turkish Get Up - aternating

Every minute on the minute for as long as you can do rep in a minute:

1 Barbell clean, reverse lunge, press
2 Barbell clean, reverse lunge, press
3...

5 Rounds:

Goblet weighted carries
10 Front squats