start with 800m/400m Run
Then do Rds of 20-18-16-14-12-10-8-6-4-2 of -
Pull ups/ Jumping Pull ups / Ring Rows
Push ups/ Box Push ups
Then finish with 400m/200m run
Any time left over work on a weakness ie kipping Handstand press ups, kipping pull ups, pistol squats ect.