30 Turkish Get Ups(alternating arms). Use a moderate load, approximately 60-70% of your heaviest TGU. There is no time component, focus on good form and control.

then:-

5 minutes Max reps Kettlebell Snatches @ 24kg/16kg
1 minute Rest
5 minutes Max reps Burpees
1 minute Rest
Run 400m for time

*Kettlebell snatches are total reps for both arms.

Beginner: Scale movements and load as necessary.

Warm up : 15 Overhead Squat / 7 Handstand / 6 TTB / 3 RD / 5 Pullup

Result : 20KG KB , 33 KB Snatches (16KG) , 45 Burpess (HR), 2:07 400m Run