Three 8-Minute Rounds:
40 Kettlebell Swings
40 Goblet Squats
40 Russian Twists (with KB or a Med Ball)
200m Sprint

-This should leave enough rest for a full recovery. You can use a lighter kettlebell or med ball for the twists, but try to use the same one foe the swings and squats. Can replace with a dumbbell and do hang snatches and goblet squats.