Tabata 1
Plate Ground to Overhead (20/15 kg)
Battle rope
Tabata 2
Sled Push 10 m (60/40 kg)
Burpees
Strength superset
5 x 5
Deadlift
Knee vertical jump
Ideally, each set will be as heavy as possible for 5 reps, but newer athletes should start light and add weight as they are comfortable.