Work

Every 2 minutes x 15 rounds:

10-15 HSPU / Dumbbell push-press @ 35/50

8-12 Burpees

Work hard for the burpee portion, this should feel terrible very early on. Burpees can be top-end to maintain reps.

Mobility

Deep spiderman - 2 Mins
Pigeon - 2 Mins
Seated hamstring stretch - 2 Mins