A.
Run 400m (easy)

2 rds:
5 Walk out + Push up
7 Ring row
9 Air squat

Run 200m (moderate/hard)

6-10 Wallball
5-8 Active shoulders (Handstand)
5-8 Active shoulders (Hanging)

And then...

6-10 Wallball
5-8 HSPU
5-8 Pull up/C2B

Mobility:
- Shoulders
- Chest
- Lats