Part 1:
Death by Burpees
Minute 1 = Do 1 Burpee
Minute 2 = Do 2 Burpees
Minute 3 = Do 3 Burpees
Minute 4 = Do 4 Burpees
And so on till you can not complete the required number in 1 minute.
Part 2:
4x 400m runs
Rest 2 minutes between efforts.
Extras:
10 minute EMOM
12 Pistol squats (6 each leg)