Progression

Training:

Front Raise: 2 x 10
Side Raise: 2 x 10
DB push press/OH hold: 30/30 x 2; rest 2 minutes x 2
+
For time;
60 KB swings overhead
50 ab-mat sit ups
40 wall ball shots
30 box jumps
20 burpees
10 strict pull-ups

then,

weighted, anchored sit ups: 3 x 15-20
russian twists: 2 x 30

Notes:

The goal of the training is as fast of a sustainable pace as possible - which is relative to your fitness and the total amount of work.  Load should reflect this first, and then pacing with that load.