Every 3 min for 30 min
10 x kb swings
50m run *
5 x burpees
50m run
10 x kb swings

Push these runs and see if you can state consistent. If you can make it sub 1:30 and looking for extra work do 10 burpees.

* sub for run
Row 7/5cal
Bike 7/5cal
These should be sub 40sec if it takes longer reduce the cals