Warm Up
Do some overall mobility and activation as you like.
Then movement prep as needed and start workout!

Metcon
Rounds 1-2:
400m run @very easy/easy + 2x4-8 strict ring dips/ring push ups, rest 30-45s bwn set
Rounds 3-4:
3 min cardio @very easy/easy + 2x6-8 toes to bars/strict knee raises, rest 30-45s bwn set
Rounds 5-6:
400m run @very easy/easy + 2x4-8 strict pull ups or banded strict pull ups , rest 30-45s bwn set
Rounds 7-8:
3 min cardio @very easy/easy + 2x30-50m sandbag bear hug carrying or DBL KB FRONT RACK CARRY, rest 30-45s bwn set