Start off with heavy goblet squats . Thirty reps is no small task but stay focused on keeping good posture and moving quickly through the whole set. Move right into the swings, hang on a finish quickly to the run. From the front door to the water tower and back is is 400m. Add a trip ( don't forget some weight) all the way to the top and down and we'll call it 500m. It is entirely possible that there is someone that can finish all 60 muscle ups and make it back to the goblet squats. If that is you awesome otherwise what we are trying to do is see how many you can get under some time pressure.