First, For quality and speed:
- 3-5rds:
- 2-7 bMU ( focus on technic and speed!!)

Rest as needed btw sets.

Then,

For time:

400m run
21 stoh 95/65 lbs
21 c2b
400m
15 stoh
15 c2b
400m
9 stoh
9 c2b

Rest 7min

300m run
15 stoh 115/80lbs
15 c2b
300m run
12 stoh
12 c2b
300m run
9 stoh
9 c2b

rest 7min

200m run
12 stoh 135/95lbs
12 c2b
200m run
9 stoh
9 c2b
200m
6 stoh
6 c2b

Scale weight down if needed, sets should be unbroken. Scale c2b volyme down or go normal pull-up if needed. Scale running to 300/200/150m if needed. You should be able to go with metcon pace, not endurance pace. But dont go beyond your red line.