2RM Push press, 1x Max effort @ 75% of that 2RM
Find heaviest complex of:
8 Back squats + 4 front squats
10m KB Overhead walking lunge 53 lbs
8 Burpee box jumps 24"
60m Shuttle sprint (4x15m)
Use 2 - 53 lb KBs for the overhead walking lunges.
If it took you 1:30 to complete a round, that is how long you will rest between that round and the next round.