Hello Moto.

Four sets of:
B-Sp Squat x 6-8 reps each leg @ 30X1
Rest 45 seconds;
Single-Arm Trap Raises x 8-10 reps each arm @ 2111
Rest 45 seconds;

and then,
Four sets for max reps of:
45 seconds of W.Vest Burpees (20/10 lbs.)
(hands remain at sides during jump)
45 seconds of Rest
45 seconds of GHD Sit-Ups
45 seconds of Rest