Buy in: Run 400 meters. Tabata downdog progression. Mobilize. If you need to scale, work out your movement adaptations with a trainer.
In 12 minutes: Run 1 mile. With the time remaining complete as many rounds of Mary as possible. Mary is 5 Handstand push-ups, 10 pistols (alternating), 15 pull-ups.
Then immediately proceed to the following in 8 minutes: Run 800 meters. With the time remaining, complete as many rounds as possible of: 30 double unders 15 sit-ups
Then immediately proceed to the following in 4 minutes: Run 400 meters. With the time remaining, complete as many burpees as possible.
The clock will run continuously. This is a 24 minute workout.