4 Intervals

AMRAP 5
200m Run
10 Deadlifts @ 83/63
10 Handstand push-ups

AMRAP 5
20/15 (cal) Echo bike
15 Box jump overs, 24/20″
10 Pull-ups

– Rest 3:00 between intervals –

Pace. The overall intent here is fast, repeatable pace on each interval. Start hard but settle into your 5m pace after the 1st run/air bike. Your goal is to keep moving the whole 5-minutes each time with only rests being the transitions or rest between sets of the same movement.
Session RPE. 9/10, you should feel that you could MAYBE do one more interval at the end if you absolutely had to (maintaining your pace).
Adaptation. Improve your aerobic capacity in a sports-specific context.